New England Clam Chowder Lower Fat
Indulge in the comforting flavors of New England with this healthier take on classic clam chowder. Our "New England Clam Chowder Lower Fat" recipe offers all the creamy richness you love, but with fewer calories and a lighter touch. Made with tender canned clams, russet potatoes, and a delicate blend of 2% milk and half-and-half, this chowder delivers satisfying creaminess without overindulgence. Aromatic additions like garlic, thyme, and a bay leaf infuse every bite with warmth, while olive oil replaces heavy butter for a lighter base. Perfectly thickened with just a touch of flour, this chowder is both hearty and wholesome, making it an ideal choice for a cozy dinner. Garnished with fresh parsley and served alongside crusty bread, this lighter New England clam chowder is a guilt-free way to enjoy a timeless favorite.
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Recipe Information
Ingredients
- 2 cups canned chopped clams (with juice)
- 1 cup clam juice
- 2 cups low-sodium chicken or vegetable broth
- 2 medium russet potatoes, peeled and diced
- 1 small white or yellow onion, finely chopped
- 2 stalks celery stalks, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 2 tablespoons all-purpose flour
- 1.5 cups 2% milk (or unsweetened almond milk)
- 0.5 cup half-and-half (light cream)
- 1 teaspoon fresh thyme, chopped
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Drain the canned clams, reserving the juice, and set them aside. Combine the reserved clam juice with 1 cup of clam juice for later use.
In a large pot, heat the olive oil over medium heat. Add the chopped onion, diced celery, and minced garlic. Sauté for 5 minutes, or until the vegetables are softened.
Sprinkle the flour over the vegetables and stir continuously for 2 minutes to create a light roux.
Gradually whisk in the clam juice mixture and chicken (or vegetable) broth to prevent lumps. Stir until the mixture is smooth and begins to thicken.
Add the diced potatoes, thyme, bay leaf, salt, and pepper to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 15-20 minutes, or until the potatoes are tender.
Stir in the milk and half-and-half, then gently add the clams. Cook for an additional 5 minutes without boiling to keep the clams tender.
Remove the bay leaf and taste-test the soup, adjusting salt and pepper as desired.
Serve hot, garnished with fresh parsley and optional oyster crackers or crusty bread on the side.
Nutrition Facts
Calories |
206 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.0 g | 9% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 33 mg | 11% | |
| Sodium | 995 mg | 43% | |
| Total Carbohydrate | 23.4 g | 9% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 5.1 g | ||
| Protein | 12.9 g | 26% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 148 mg | 11% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 638 mg | 14% | |
*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.
