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Recipe: Clam chowder

Recipe: Clam chowder

Brown rice and slow cooking makes this low-fat clam chowder taste creamy.

The addition of brown rice and cooking slowly makes this low-fat clam chowder taste very creamy.


Directions

Saute carrot, celery, onion, garlic and ham in canola oil over medium heat until lightly brown, about 10 minutes. Add clams and clam juice, continue to cook slowly to reduce volume by half. Add milk, stock, herbs, spices, potatoes and rice.

Bring to simmer, reduce heat and cook for 1 hour, until rice is cooked and stew has thickened considerably. Serve.


Ingredients
  • 1 cup diced carrots
  • 1 cup diced celery
  • 2 cups diced yellow onion
  • 2 cloves garlic, minced
  • 2 ounces lean ham
  • 1 tablespoon canola oil
  • 1 cup diced fresh clams
  • 1/2 cup clam juice
  • 2 cups low-fat milk
  • 1 1/2 cups vegetable stock
  • 1 teaspoon minced thyme
  • 1 teaspoon minced oregano
  • 1 teaspoon fennel seed
  • 1 tablespoon black pepper
  • 1/2 cup diced red potatoes
  • 1/4 cup brown rice, uncooked

Exchange Data
Dash
Dairy1/2 
Fats
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk1/2 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories262 
Carbohydrate32 g 
Cholesterol29 mg 
Fiber4 g 
Monounsaturatedfat4 g 
Potassium 
Protein20 g 
Saturatedfat1 g 
ServingsizeAbout 1 cup 
Sodium810 mg 
TotalFat7 g 

2012-11-30

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