Low Fat Clam Vegetable Chowder
Dive into a comforting bowl of Low Fat Clam Vegetable Chowder, a lighter twist on the classic New England favorite. Packed with the rich, briny flavor of tender clams and the wholesome goodness of vegetables like potatoes, carrots, celery, and onions, this hearty chowder delivers indulgent taste with fewer calories. A velvety base made from low-fat milk and a touch of olive oil replaces traditional heavy cream, while aromatic herbs like thyme and parsley infuse every spoonful with savory warmth. This easy-to-make, one-pot recipe is both low-fat and low-sodium, making it a nutritious choice for a cozy weeknight dinner or a crowd-pleasing appetizer. Ready in just 45 minutes and designed to serve six, this chowder brings coastal comfort to your table without compromising on health or flavor.
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Recipe Information
Ingredients
- 2 cups clams (canned, chopped)
- 1 cup clam juice
- 2 cups potatoes (peeled and diced)
- 1 cup celery (diced)
- 1 cup carrots (diced)
- 1 cup onion (diced)
- 2 cups low-fat milk
- 2 cups low-sodium chicken or vegetable broth
- 2 tablespoons all-purpose flour
- 1 tablespoon olive oil
- 2 cloves garlic (minced)
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, celery, and carrots and sauté for 5 minutes until softened.
Add the minced garlic and cook for another minute, stirring frequently.
Sprinkle the flour over the vegetables and stir constantly for 1-2 minutes to create a light roux.
Slowly pour in the chicken or vegetable broth while stirring to combine and avoid lumps.
Add the diced potatoes, thyme, parsley, salt, and pepper.
Bring the mixture to a simmer and let it cook for 10-12 minutes, or until the potatoes are tender.
Add the clams (along with their juice), clam juice, and low-fat milk to the pot. Stir well to combine.
Reduce the heat to low and allow the chowder to gently simmer for another 8-10 minutes, stirring occasionally to prevent sticking. Do not let it boil.
Taste the chowder and adjust seasoning, adding more salt and pepper if needed.
Serve hot, garnished with fresh parsley if desired. Enjoy!
Nutrition Facts
Calories |
1446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 237 mg | 79% | |
| Sodium | 6050 mg | 263% | |
| Total Carbohydrate | 180.9 g | 66% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 47.9 g | ||
| Protein | 110.4 g | 221% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 1138 mg | 88% | |
| Iron | 140.3 mg | 779% | |
| Potassium | 4637 mg | 99% | |
*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.
