• Serves
    6
  • 164
    Calories

Dietician's Tip: Slow cooking plus brown rice combine to make this clam chowder taste creamy.

Ingredients

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

Directions

In a saucepan over medium heat, saute carrot, celery, onion, garlic and ham in canola oil until lightly brown, about 10 minutes. Rinse clams under running water, drain. Add clams and clam juice, continue to cook slowly to reduce volume by half. Add milk, stock, seasonings, potatoes and rice.

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

Nutritional analysis per serving

Serving size: About 2/3 cup

  • Calories 164
  • Cholesterol 21 mg
  • Monounsaturated fat 2 g
  • Saturated fat 1 g
  • Sodium 450 mg
  • Total carbohydrate 20 g
  • Dietary fiber 2 g
  • Protein 12 g
  • Serving size About 2/3 cup
  • Total fat 4 g
  • Dairy foods (low-fat or fat-free) 1/2
  • Meats, poultry and fish 1
  • Vegetables 1
  • Carbohydrates 1
  • Protein and dairy 1/2
  • Vegetables 1
  • Meat and meat substitutes 1
  • Nonstarchy vegetables 1
  • Starches 1
Last Updated: 01-29-2019
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