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New England Clam Chowder



New England Clam Chowder
Number of Servings: 6 Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: 45 minutes Source: EatingWell
Food Groups: Dairy, Vegetables, Protein
Main Ingredient: Fish & Shellfish
Meal Type: Lunch Entrée, Dinner Entrée
Nutrition Content: Good Source of Calcium

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.

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

Preparation:

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.

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.

To serve, discard bay leaf. Ladle into bowls and top each serving with some of the reserved bacon and scallions.


Nutrient Information
Calories: 253
Total Fat: 13 g
Saturated Fat: 6 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 585 mg
Carbohydrates: 20 g
Protein: 16 g
Fiber:
Vitamin A: 17%
Vitamin C: 23%
Calcium: 210 mg
Iron: 50%

Cook's Notes:

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.

Shopping tip: Look for fresh clam strips at the seafood counter.