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Clam chowder

Updated: 2019-01-29

Slow cooking is the secret to this creamy-tasting clam chowder.

Serves 6
  • 1 cup diced carrots
  • 1 cup diced celery
  • 2 cups diced yellow onion
  • 2 cloves garlic, minced
  • 2 ounces lean ham, diced
  • 1 tablespoon canola oil
  • 1 cup diced fresh clams
  • 1/2 cup clam juice
  • 2 cups low-fat milk
  • 1 1/2 cups low-sodium vegetable stock
  • 1 teaspoon minced thyme
  • 1 teaspoon minced oregano
  • 1 teaspoon fennel seed
  • 1 teaspoon black pepper
  • 1/2 cup diced red potatoes
  • 1/4 cup brown rice, uncooked

In a saucepan over medium heat, saute carrot, celery, onion, garlic and ham in canola oil until lightly brown, about 10 minutes. Rinse clams under running water, drain. Add clams and clam juice, continue to cook slowly to reduce volume by half. Add milk, stock, seasonings, potatoes and rice.

Bring to simmer, reduce heat and cook for 1 hour, until rice is cooked and stew has thickened considerably. Serve.

Nutritional analysis per serving

Calories: 164

Total carbohydrate: 20 g


Dietary fiber:

Monounsaturated fat:

Protein: 12 g

Saturated fat:

Serving size: About 2/3 cup


Total fat: 4 g