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New England Clam Chowder
Nb persons: 4
Yield:
Preparation time: 10 Minutes
Total time: 40 Minutes
Source:
| By replacing the bacon and heavy cream with lean ham and low-fat milk, we've made a slimmed-down version of this classic American soup. COOK TIME: 30 Minutes | |
| 1⅓ c | water |
| 2 dozen littleneck clams, scrubbed | |
| 2 med | potatoes, peeled and diced |
| 1 lg | onion, chopped |
| 2 lg stalks | celery, chopped |
| 2 | carrots, halved lengthwise and thinly sliced |
| 3 Tbsp | minced fully cooked lean ham |
| 1 sm clove | garlic, minced |
| 1½ tsp | canola oil |
| 1½ c | bottled clam juice |
| ½ tsp | dried thyme |
| 1⅓ c 1% | low-fat milk |
| ½ tsp | ground red pepper |
| ¼ c | chopped fresh parsley |
| 1 sm | scallion, thinly sliced |
Alternate
The fresh clams can be replaced with 2 cans (6½ ounces each) chopped clams. Drain the clam juice from the clams and set the clams and juice aside. Reduce the amount of bottled clam juice to 1 cup. Add the reserved clam juice and bottled clam juice to the saucepan with the thyme. After pureeing the mixture, stir in the reserved clams and heat through.
1. BRING bring the water to a boil in a Dutch oven or large saucepan over high heat. Add the clams. Reduce the heat to medium-low. Cover and simmer for 5 minutes, or until the clams open. Use a slotted spoon to remove the clams; discard any that did not open. Strain the liquid through a fine-mesh strainer and set aside. Remove the clams from their shells, mince and set aside.
2. COMBINE the potatoes, onions, celery, carrots, ham, garlic, and oil in the same saucepan. Cook and stir over medium heat for 5 minutes.
3. STIR in the reserved clam liquid, clam juice and thyme. Bring to a boil. Reduce the heat to low, cover and gently simmer for 10 minutes, or until the potatoes are tender.
4. PUREE the mixture in a food processor or blender. Return to the pan. Stir in the milk. Bring to a simmer but do not boil. Stir in the pepper and the reserved clams.
5. SPRINKLE with the parsley and scallions.
NUTRITION (per serving) 309 cal, 4.4 g fat, 1 g sat fat, 429 mg sodium, 45 g carbs, 5 g total sugar, 5 g fiber, 22.5 G protein
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