Lower Fat New England Style Clam Chowder
Indulge in the creamy comfort of Lower Fat New England Style Clam Chowder without the guilt! This lightened-up version of the classic chowder is packed with all the rich, briny flavors you love, featuring tender clams, hearty russet potatoes, and aromatic vegetables like celery and onion. A clever swap to low-fat milk or unsweetened oat milk and the use of olive oil keep the dish lower in fat while maintaining its velvety texture, thanks to a cornstarch slurry for thickening. Infused with hints of garlic, thyme, and a touch of bay leaf, this chowder offers a satisfying yet wholesome bowl in just 45 minutes. Perfect for a cozy weeknight meal, serve it with whole-grain bread or oyster crackers for an irresistible, heart-healthy twist on a New England favorite!
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Recipe Information
Ingredients
- 2 8-ounce cans canned clams (chopped, with juice)
- 3 cups low-sodium chicken or vegetable broth
- 2 medium russet potatoes (peeled and diced)
- 1 medium yellow onion (finely chopped)
- 2 stalks celery stalks (diced)
- 2 cloves garlic (minced)
- 2 cups low-fat milk or unsweetened oat milk
- 2 tablespoons cornstarch
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- 1 bay leaf
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley (chopped, for garnish)
Instructions
Drain the canned clams, reserving the clam juice in a small bowl. Set clams aside for later.
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and diced celery, sautéing for 5 minutes or until softened.
Stir in the minced garlic and dried thyme. Cook for an additional minute until fragrant.
Add the diced potatoes, reserved clam juice, chicken or vegetable broth, and the bay leaf to the pot. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 10-15 minutes, or until the potatoes are tender when pierced with a fork.
In a small bowl, whisk together the milk or oat milk and the cornstarch until smooth and lump-free.
Slowly add the milk and cornstarch mixture to the pot, stirring continuously to combine. Simmer for 5 minutes, allowing the soup to thicken slightly.
Stir in the chopped clams, salt, and black pepper. Heat through for 2-3 minutes, but do not let the mixture boil as this can make the clams tough.
Remove the bay leaf and taste for seasoning adjustments if needed.
Ladle the chowder into bowls and garnish with fresh parsley. Serve hot with a side of whole-grain bread or oyster crackers, if desired.
Nutrition Facts
Calories |
272 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.2 g | 8% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 43 mg | 14% | |
| Sodium | 551 mg | 24% | |
| Total Carbohydrate | 32.1 g | 12% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 8.4 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 1.5 mcg | 8% | |
| Calcium | 301 mg | 23% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 824 mg | 18% | |
*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.
