Heart-Healthy Classic New England Clam Chowder
Indulge in the comforting flavors of "Heart-Healthy Classic New England Clam Chowder," a lighter twist on the traditional recipe without compromising on taste. This creamy, yet guilt-free chowder is brimming with tender fresh clams, hearty red potatoes, and a savory broth made from low-sodium vegetable stock, low-fat milk, and a touch of low-fat half-and-half. Sautéed onions, celery, and garlic provide a fragrant base, while thyme, bay leaf, and ground black pepper add layers of aromatic flavor. With its smooth texture and vibrant garnish of fresh parsley, this chowder offers all the warmth and satisfaction of the beloved coastal classic, but with heart-smart ingredients for a healthier bowl. Quick to prepare in just an hour, this dish is perfect for a nourishing family dinner or a cozy evening meal.
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Recipe Information
Ingredients
- 2 pounds Fresh clams
- 4 cups Low-sodium vegetable broth
- 2 tablespoons Unsalted butter
- 1 tablespoon Olive oil
- 1 piece Large onion, diced
- 2 pieces Celery stalks, diced
- 3 pieces Garlic cloves, minced
- 2 tablespoons All-purpose flour
- 4 cups Red potatoes, diced
- 1 piece Bay leaf
- 1 teaspoon Fresh thyme
- 0.5 teaspoon Ground black pepper
- 2 cups Low-fat milk
- 1 cup Low-fat half-and-half
- 2 tablespoons Fresh parsley, chopped
Instructions
Rinse clams under cold water and soak them in a bowl of cold salted water for about 20 minutes to expel any sand. Rinse again and set aside.
In a large pot, bring the low-sodium vegetable broth to a boil. Add clams, cover, and steam until they open, about 8-10 minutes. Remove the clams with a slotted spoon, reserving the broth. Discard any clams that do not open. Remove clams from shells, chop, and set aside. Strain the broth to remove any grit.
In a large soup pot over medium heat, melt the unsalted butter with olive oil. Add diced onion, celery, and garlic, sautéing until softened, about 5 minutes.
Stir in flour and cook for about 2 minutes to coat the vegetables, stirring continuously.
Gradually whisk in the reserved clam broth to prevent lumps. Add diced potatoes, bay leaf, thyme, and black pepper. Bring to a simmer and cook until potatoes are tender, about 15 minutes.
Reduce heat to low and stir in milk and half-and-half. Simmer gently for another 10 minutes, ensuring the chowder is not boiling.
Add the chopped clams to the chowder and heat through. Remove the bay leaf.
Serve hot, garnished with chopped fresh parsley.
Nutrition Facts
Calories |
2978 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.9 g | 97% | |
| Saturated Fat | 28.9 g | 144% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 740 mg | 247% | |
| Sodium | 1532 mg | 67% | |
| Total Carbohydrate | 294.0 g | 107% | |
| Dietary Fiber | 18.1 g | 65% | |
| Total Sugars | 62.9 g | ||
| Protein | 279.3 g | 559% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 1958 mg | 151% | |
| Iron | 263.0 mg | 1461% | |
| Potassium | 11262 mg | 240% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
