Clam chowder
Nutrition Facts
Serving Size About 2/3 cup
Calories 164
| Amount Per Serving | ||
| Monounsaturated fat | 2 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 4 g | |
| Sodium | 450 mg | |
| Cholesterol | 21 mg | |
| Dietary fiber | 2 g | |
| Protein | 12 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Slow cooking is the secret to this creamy-tasting clam chowder.
Ingredients
(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
Directions
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.
Last Updated: January 29th, 2019