Legal Seafood Style Low Fat Clam Chowder
Experience the comforting flavors of the coast with this Legal Seafood Style Low Fat Clam Chowder, a lighter take on a classic New England favorite. This creamy, yet guilt-free, chowder is packed with tender chopped clams, hearty russet potatoes, and aromatic vegetables like celery, onion, and garlic. Infused with fragrant thyme and a touch of olive oil, this chowder delivers rich, seafood-inspired flavor without the heaviness of traditional recipes. The use of low-sodium clam juice and low-fat milk ensures a healthier alternative, while a touch of flour provides just the right thickness. Perfect for a cozy dinner or a crowd-pleasing appetizer, this dish is ready in just 45 minutes and serves four. Garnish with fresh parsley for a pop of color and enjoy a bowl that's both nourishing and satisfying.
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Recipe Information
Ingredients
- 10 oz chopped canned clams (with juice)
- 2 cups low-sodium clam juice
- 2 medium russet potatoes, peeled and diced
- 2 stalks celery, diced
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 2 tablespoons all-purpose flour
- 2 cups low-fat milk
- 1 bay leaf
- 1 teaspoon fresh thyme leaves
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons chopped fresh parsley (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced celery, onion, and garlic. Sauté until the vegetables are soft and translucent, about 5 minutes.
Sprinkle the flour over the vegetables and stir well to coat evenly. Cook for 1-2 minutes to remove the raw flour taste.
Gradually stir in the low-sodium clam juice, ensuring there are no lumps from the flour.
Add the diced potatoes, bay leaf, and thyme to the pot. Bring the mixture to a boil, then lower the heat to simmer. Cook uncovered for about 15 minutes, or until the potatoes are tender.
Meanwhile, in a small saucepan, gently heat the low-fat milk until warm, but do not let it boil.
Once the potatoes are tender, add the chopped clams (along with their juice) and warm milk to the pot. Stir gently to combine.
Season the chowder with salt and black pepper, adjusting to taste.
Simmer for an additional 5 minutes to allow the flavors to meld together. Remove and discard the bay leaf.
Ladle the chowder into bowls and garnish with chopped fresh parsley, if desired. Serve hot and enjoy!
Nutrition Facts
Calories |
1128 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.7 g | 36% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 155 mg | 52% | |
| Sodium | 1948 mg | 85% | |
| Total Carbohydrate | 147.8 g | 54% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 31.6 g | ||
| Protein | 78.2 g | 156% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 1089 mg | 84% | |
| Iron | 46.1 mg | 256% | |
| Potassium | 3270 mg | 70% | |
*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.
