Low Sodium Classic New England Clam Chowder
Dive into the comforting flavors of the coast with this Low Sodium Classic New England Clam Chowder, a heart-healthy twist on the beloved seafood soup. Fresh clams, Yukon Gold potatoes, and aromatic vegetables like leeks and celery come together in a velvety broth thickened with a light sprinkle of flour and enriched with a touch of half-and-half. By using low-sodium chicken broth and skipping traditional heavy salt, this recipe ensures every spoonful is both flavorful and mindful of your sodium intake. The addition of fresh thyme and parsley adds herbal brightness, while a dash of black pepper perfectly balances the creamy, briny goodness. With just 15 minutes of prep and ingredients as wholesome as they are delicious, this chowder is the ideal choice for a satisfying and nutritious seaside-inspired meal. Serve it with crusty bread or a crisp green salad for a complete dish that won’t compromise on either taste or health-consciousness. Perfect for anyone seeking a lighter, low-sodium take on a New England classic!
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Recipe Information
Ingredients
- 3 pounds clams in shells
- 3 cups water
- 2 tablespoons unsalted butter
- 2 medium leeks, white and light green parts only, sliced
- 2 medium celery stalks, diced
- 2 cloves garlic, minced
- 2 tablespoons all-purpose flour
- 2 cups low-sodium chicken broth
- 1 bay leaf
- 1.5 pounds Yukon Gold potatoes, peeled and cubed
- 0.25 teaspoon freshly ground black pepper
- 1 teaspoon fresh thyme leaves
- 1 cup half-and-half
- 2 tablespoons fresh parsley, chopped
Instructions
1. Rinse clams under cold water and scrub to remove any dirt. In a large pot, combine the clams and 3 cups of water. Cover and bring to a boil over high heat, then reduce the heat to medium and cook until the clams have opened, about 5 to 7 minutes. Discard any clams that do not open.
2. Remove the clams from the pot and allow them to cool slightly. Strain the clam broth through a cheesecloth-lined sieve into a bowl; set aside. Remove the clams from their shells and chop coarsely.
3. In a large soup pot, melt unsalted butter over medium heat. Add the leeks, celery, and garlic, and sauté until the vegetables are softened but not browned, about 5 minutes.
4. Stir in the flour and cook, stirring constantly, for about 1 minute. Gradually whisk in the reserved clam broth and the chicken broth, ensuring there are no lumps. Add the bay leaf and bring to a gentle boil.
5. Add the potatoes, black pepper, and thyme to the pot. Reduce the heat to medium-low, cover, and cook until the potatoes are tender, about 15 minutes.
6. Stir in the chopped clams and half-and-half. Cook for an additional 5 minutes until heated through. Taste and adjust seasoning if needed.
7. Discard the bay leaf, then garnish with parsley before serving hot.
Nutrition Facts
Calories |
535 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.9 g | 18% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 176 mg | 59% | |
| Sodium | 372 mg | 16% | |
| Total Carbohydrate | 41.8 g | 15% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 3.8 g | ||
| Protein | 60.8 g | 122% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 38.6 mg | 214% | |
| Potassium | 2075 mg | 44% | |
*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.
