New England Clam Chowder
Recipe from EatingWell

Chopped clams, aromatic vegetables and creamy potatoes blended with low-fat milk and just a half cup of cream gives this chunky New England-style clam chowder plenty of rich body. Serve with oyster crackers and a tossed salad to make it a meal.


New England Clam Chowder

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Ingredients
  • 2   teaspoons 
    canola oil
  • 4   slices 
    bacon, chopped
  • 1   
    medium onion, chopped
  • 2   stalks 
    celery, chopped
  • 2   teaspoons 
    chopped fresh thyme, or 1 teaspoon dried
  • 1   
    medium red potato , diced
  • 1  8  ounce bottle 
    clam juice, (see Makeover Tip)
  • 1   
    bay leaf
  • 3   cups 
    low-fat milk
  • 1/2  cup 
    heavy cream
  • 1/3  cup 
    all-purpose flour
  • 3/4  teaspoon 
    salt
  • 12   ounces 
    fresh clam strips, (see Shopping Tip), chopped, or 3 6-ounce cans chopped baby clams, rinsed
  • 2   
    scallions, thinly sliced
Directions
1.
Heat oil in a large saucepan over medium heat. Add bacon and cook until crispy, 4 to 6 minutes. Transfer half of the cooked bacon to a paper towel-lined plate with a slotted spoon. Add onion, celery and thyme to the pan; cook, stirring, until beginning to soften, about 2 minutes. Add potato, clam juice and bay leaf. Bring to a simmer, cover and cook until the vegetables are just tender, 8 to 10 minutes.
2.
Whisk milk, cream, flour and salt in a medium bowl. Add to the pan and return to a simmer, stirring, over medium-high heat. Cook, stirring, until thickened, about 2 minutes. Add clams and cook, stirring occasionally, until the clams are just cooked through, about 3 minutes more.
3.
To serve, discard bay leaf. Ladle into bowls and top each serving with some of the reserved bacon and scallions.
Tips:

1.
Makeover tip: Check sodium carefully when using clam juice because the amount of sodium can vary dramatically between brands. We use Bar Harbor clam juice with only 120 mg sodium per 2-ounce serving.
2.
Shopping tip: Look for fresh clam strips at the seafood counter.
Nutrition information
Per Serving: cal. (kcal) 253, Fat, total (g) 13, chol. (mg) 59, sat. fat (g) 6, carb. (g) 20, Monosaturated fat (g) 4, fiber (g) 1, pro. (g) 16, vit. A (IU) 826.03, vit. C (mg) 13.58, sodium (mg) 585, Potassium (mg) 392, calcium (mg) 212.03, iron (mg) 9.01, Milk () 0.5, Starch () 0.5, Lean Meat () 1, Fat () 2, Percent Daily Values are based on a 2,000 calorie diet
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