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Dietitian's tip: The addition of brown rice and cooking slowly makes this low-fat clam chowder taste very creamy.
Serves 4
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
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.
Nutritional analysis per serving
| Serving size: About 1 cup | |||
| Calories | 262 | Sodium | 810 mg |
| Total fat | 7 g | Total carbohydrate | 32 g |
| Saturated fat | 1 g | Dietary fiber | 4 g |
| Trans fat | trace | Sugars | 0 g |
| Monounsaturated fat | 4 g | Protein | 20 g |
| Cholesterol | 29 mg | ||
Source: Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
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