New England Clam Chowder - Express & Heart-Wise Versions

Perfect for busy moms and dads, weeknight meals, and the cook on a shoestring budget. The Express recipe is a quicker, budget-friendly alternative to the "decadent" version posted previously. Gathering all of your ingredients and equipment before starting, this dish, from start to finish, typically takes 30 minutes or less to prepare.

       

New England Clam Chowder Express

                                                                        

• 5 Tbsp butter
• 2 Cups chopped (fresh or frozen) onions
• 1 Tbsp minced garlic (fresh or jarred)
• 2 Cups chicken stock
• Diced potatoes - 2 (10 oz) cans drained - OR- 1 (16 oz) bag frozen
• 2 (6.5 oz.) cans chopped clams in juice, juice reserved
• 2 bay leaves
• 4 Cups whole milk
• 4 Tbsp all purpose flour
• 1 Tbsp sugar (or to taste)
• Salt & black pepper, to taste
• 1 Tbsp dried parsley

1.  In large pot over medium heat, melt butter. Add onions and saute until golden and translucent, about 10 minutes. Add the garlic and cook 2 minutes more. Add the chicken stock, potatoes, clams and juice, bay leaves, and heat until just boiling. 
2. Meanwhile, in large bowl, whisk together the milk, flour, and sugar until combined. Add to stock   mixture. Bring to a boil and cook 5 minutes or until chowder has thickened and (frozen) potatoes are completely warmed through. Remove bay leaves. Season with salt and pepper. Garnish with parsley. Serve with a nice crusty bread or oyster crackers.

Soups on! 

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And Last but Not Least...

 

        New England Clam Chowder - Wholesome & Heart-Wise

A few minor alterations can make a major difference in calorie count, sodium intake and fat content without sacrificing flavor.

          

•  3 Tbsp olive oil - OR- 1/3 Cup Low Sodium chicken broth
• 2 medium onions, chopped
• 1 Tbsp garlic, minced
• 4 medium potatoes, peeled, diced into bite-size pieces
• 2 Cups Reduced-Sodium Fat-Free chicken stock
• 2 bay leaves
• 2 (6.5 oz.) cans chopped clams, drained
• 4 Cups Fat Free half-and-half (or low-fat milk, if you must)
• 4 Tbsp all purpose flour
• 1 Tbsp honey
• 2 Tbsp fresh parsley, chopped
• 2 Tbsp fresh chives, chopped

1. Heat olive oil in a large pot (if using) over medium heat. Add onions and cook until golden and translucent, about 5-10 minutes. If using chicken stock, heat the stock in a large pot. Add the onions and cook until soft. Add the garlic and cook 2 minutes more. Add the chicken stock, potatoes and bay leaves. Bring to a boil, reduce heat, and cook, uncovered, until potatoes are just fork tender, about 10 minutes.
2. Pour the fat-free half-and-half into a large bowl and whisk in the flour and honey until incorporated. Add the half-and-half mixture to the potatoes and stock. Add the chopped clams and stir to combine. Bring to a full boil, stirring constantly. Gently boil  for 3-5 minutes or until chowder thickens. Season with salt and pepper to taste. Remove bay leaves before serving. Garnish with chopped parsley and chives.

NOTES on NUTRITION & PREPARATION 

 Okay, so the chowder may fall between the cracks of wholesome and heart-wise. I didn't say "healthy" did I? Just healthier. Take a look:

Olive Oil or Broth for Sauteing
Using chicken broth will save you 11.29g of fat and approximately 108 calories. However, if you are on a reduced sodium diet, you may want to opt for cooking the onions in olive oil which contains 0mg sodium. Yes olive oil contains fat, but it's the healthful fat! The bottom line is, use olive oil if you want to reduce cholesterol and sodium. To eliminate calories and fat, use the stock.

Substituting Low Sodium Chicken Stock will save you a whopping 419mg on your salt intake.

Fat-Free Half-and-Half  contains 0g fat and 0 cholesterol. Keep in mind though that the fat-free version compared with regular half-and-half contains increased sodium (24mg versus 6mg) and, surprisingly, the calorie count is identical. Choose accordingly.

Nutrition Fact Links

 Canned Clams

Fat Free half-and-half

Low Sodium Chicken Broth

Incredible Benefits of Honey


Comments and suggestions for improvement are more than welcome!