Lower Fat New England Style Clam Chowder

Indulge in the creamy comfort of Lower Fat New England Style Clam Chowder without the guilt! This lightened-up version of the classic chowder is packed with all the rich, briny flavors you love, featuring tender clams, hearty russet potatoes, and aromatic vegetables like celery and onion. A clever swap to low-fat milk or unsweetened oat milk and the use of olive oil keep the dish lower in fat while maintaining its velvety texture, thanks to a cornstarch slurry for thickening. Infused with hints of garlic, thyme, and a touch of bay leaf, this chowder offers a satisfying yet wholesome bowl in just 45 minutes. Perfect for a cozy weeknight meal, serve it with whole-grain bread or oyster crackers for an irresistible, heart-healthy twist on a New England favorite!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 8-ounce cans canned clams (chopped, with juice)
• 3 cups low-sodium chicken or vegetable broth
• 2 medium russet potatoes (peeled and diced)
• 1 medium yellow onion (finely chopped)
• 2 stalks celery stalks (diced)
• 2 cloves garlic (minced)
• 2 cups low-fat milk or unsweetened oat milk
• 2 tablespoons cornstarch
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• 1 bay leaf
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley (chopped, for garnish)

Directions

Step 1

Drain the canned clams, reserving the clam juice in a small bowl. Set clams aside for later.

Step 2

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and diced celery, sautéing for 5 minutes or until softened.

Step 3

Stir in the minced garlic and dried thyme. Cook for an additional minute until fragrant.

Step 4

Add the diced potatoes, reserved clam juice, chicken or vegetable broth, and the bay leaf to the pot. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 10-15 minutes, or until the potatoes are tender when pierced with a fork.

Step 5

In a small bowl, whisk together the milk or oat milk and the cornstarch until smooth and lump-free.

Step 6

Slowly add the milk and cornstarch mixture to the pot, stirring continuously to combine. Simmer for 5 minutes, allowing the soup to thicken slightly.

Step 7

Stir in the chopped clams, salt, and black pepper. Heat through for 2-3 minutes, but do not let the mixture boil as this can make the clams tough.

Step 8

Remove the bay leaf and taste for seasoning adjustments if needed.

Step 9

Ladle the chowder into bowls and garnish with fresh parsley. Serve hot with a side of whole-grain bread or oyster crackers, if desired.

Nutrition Facts

Serving size	(2313.5g)

Amount per serving	% Daily Value*
Calories	1156.0

Total Fat 25.6g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 174.2mg	0%
Sodium 2409.2mg	0%
Total Carbohydrate 143.9g	0%
Dietary Fiber 10.2g	0%
Total Sugars 33.7g
Protein 87.7g	0%

Vitamin D 240IU	0%
Calcium 1194.2mg	0%
Iron 67.4mg	0%
Potassium 3653.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.9%

Protein: 30.3%

Carbs: 49.8%