Find this recipe and more in the Weekly Meal Plan for January 10-16, 2021
Low-Fat Hearty New England Clam Chowder
Recipe adapted from Make-A-Mix Cookbook. Most clam chowder recipes are forbidden on a Cardiac Diet due to the high sodium and high saturated fat per serving. You will love this lower fat clam chowder that uses our Low-Fat White Sauce Master Mix which only takes 10 minutes to prepare in a food processor. Control the sodium when you choose the canned clams. Believe it or not, there is a big difference in sodium per serving depending on the brand you use and whether the clams are Minced or Whole. We compared the same brand of Minced clams to Whole clams. Surprisingly, the Minced clams contained 350 milligrams of sodium per ¼ cup compared to the Whole clams 290 milligrams per ¼ cup, or a whopping 21% savings. Whole clams also have a much better texture in the finished chowder than Minced clams.
Ingredients
- 2 (10-ounce) cans Whole Baby Clams lowest sodium brand
- 1 cup Celery chopped fine
- 1 cup Onion chopped fine
- 2 cups Red or Yukon Gold Potatoes diced
- 1 ½ cups Low-Fat White Sauce Master Mix
- 4 cups Fat Free Milk
- ½ teaspoon Sugar
Instructions
- Drain clams, reserving juice. In a large saucepan combine clam juice, onions, celery, and potatoes. Add enough water to just cover vegetables. Bring to a boil. Reduce heat and simmer for 15 minutes or until vegetables are fork tender.Meanwhile, in a large pot or Dutch oven, combine Low-Fat White Sauce Master Mix and milk. Cook over low heat, stirring constantly, for about 15 minutes or until smooth and thickened. Add clams, undrained cooked vegetables, and sugar. Heat over medium for another 15 minutes.
- Divide chowder evenly between 6 bowls. Any extra chowder servings can be packaged in an airtight container and refrigerated for up to 3 days.
Nutrition Facts
Low-Fat Hearty New England Clam Chowder
Amount per Serving
Calories
296
% Daily Value*
Fat
10
g
15
%
Saturated Fat
3
g
19
%
Cholesterol
48
mg
16
%
Sodium
504
mg
22
%
Carbohydrates
35
g
13
%
Fiber
3
g
13
%
Sugar
16
g
18
%
Protein
19
g
38
%
Carb Count
2
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Food Groups ***Meat = 1 serving, Vegetables = .5 servings, Dairy = 1 serving
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