Settle in with a warm, comforting bowl of New England clam chowder that's as nourishing as it is delicious. We skip the heavy cream and instead use the magic of puréed potatoes to create a perfectly thick and creamy soup. It's an easy, heart-healthy take on the classic you'll want to make all season long.
This clam chowder recipe is designed to be both heart-healthy and diabetic-friendly. It cuts down on sodium and eliminates saturated fat by using lean turkey bacon and fat-free half-and-half. The rich, creamy texture comes from a clever technique of puréeing cooked potatoes, avoiding the need for heavy cream.
This specific recipe is a great choice. It is intentionally low in sodium (276mg per serving), a key factor in managing blood pressure. Traditional chowders are often very high in sodium.
Yes, this lighter version can fit into a weight loss plan. It's high in protein, which promotes fullness, and lower in calories and fat than traditional cream-based chowders.
The secret is puréeing about two-thirds of the cooked potatoes with their cooking liquid. This creates a thick, naturally creamy base for the soup without adding any saturated fat from heavy cream.
New England clam chowder, like this one, is cream-based or milk-based, giving it a white, creamy appearance. Manhattan clam chowder has a red, tomato-based broth and does not contain milk or cream.
Recipe yields 6 servings
If using fresh clams, in a pot, combine the clams and 2 cups of water. Cover, bring to a boil over medium-high heat and cook for 5 minutes. Uncover and continue to cook until the clams open, 5 to 10 minutes (discard any clams that do not open). Transfer the opened clams to a bowl and set aside. Reserve liquid. Clean pot.
Pour reserved liquid plus enough water to make 3 cups total back into the pot through a sieve. Add the potatoes, cover and simmer until tender, about 15 minutes. Remove one-third of the potatoes and set aside. Cook remaining potatoes, covered, until soft, about 10 minutes. Transfer cooked potatoes and liquid to a blender and purée until smooth. Return the soup to the pot.
Lightly coat a skillet with nonstick cooking spray and heat over medium-high heat. Add the onion and celery and cook until soft, about 5 minutes. Add the garlic, thyme, bay leaves and half of the chopped bacon and stir. Sprinkle the flour over the bacon mixture and cook, stirring, about 3 minutes. Add the bacon mixture and reserved potatoes to the soup. Cover and cook on low heat, until heated through, about 5 minutes.
Meanwhile, remove the clams from their shells and roughly chop. Stir the clam meat (either fresh chopped clams or canned chopped clams), half-and-half and sherry into the soup; remove from the heat, cover and set aside, 20 to 30 minutes.
Discard the bay leaves. Season the soup with salt and black pepper to taste and reheat. Serve topped with parsley, chives, dill, paprika and the remaining half of the chopped bacon.