Healthy Recipes: Fast and Fit Clam Chowder


Free Photo of A Bowl of Clam Chowder with Crusty Bread.

BRRRRR!!! It’s cold up here in New England.  And when the temperature starts to plummet, there’s nothing better than a good chowder (or ‘chowdah’ as they say in these here parts).  Today’s healthy recipe is a delicious and filling clam chowder.  Why so satisfying? Clams provide iron rich, low fat protein, and potatoes are high in vitamin C, potassium and a good source of vitamin B6 and dietary fiber. But you don’t have to be in the tundra regions to enjoy this New England favorite!  Try this chowder and you’ll be as happy as a clam no matter what climate you’re in.

Makes 4 servings

1 tablespoon butter or margarine
1 cup chopped leeks or onions
1 cup diced red and/or green bell peppers
2 cans (6 1/2 ounces each) chopped clams in clam juice
2 pounds (6 medium) potatoes, cut into 1/2-inch cubes
1 can (14 1/2 ounces) reduced-sodium chicken broth
2 teaspoons dried thyme
1 cup low fat milk
1 package (10 ounces) frozen whole kernel corn, thawed and drained
1/8 teaspoon cayenne pepper
Salt and pepper, to taste

Place butter in 2 1/2- to 3-quart microwave-safe bowl. Microwave on HIGH 1 minute. Add leeks and bell peppers; microwave on HIGH 3 minutes. Drain juice from clams into microwaved vegetables, reserving clams. Stir in potatoes, broth and thyme. Cover with plastic wrap, venting one corner. Microwave on HIGH 20 minutes. With slotted spoon remove 4 cups cooked potatoes; set aside. Pour contents of bowl into container of electric  blender; add milk, and holding lid down tightly, blend until smooth. Return mixture to bowl. Stir in reserved clams and potatoes, the corn and cayenne; season with salt and pepper. Microwave on HIGH 3  minutes until heated through. If desired, pass bowls of shredded Cheddar cheese, chopped parsley and/or crumbled cooked bacon to stir into soup.

Todays’ healthy eating recipe from The Northern Plains Potato Growers Association.

For more healthy eating recipes, check out the other delicious recipes listed on this blog or visit Green Mountain Healthy Living Recipe Favorites.

One response to “Healthy Recipes: Fast and Fit Clam Chowder”

  1. round says:

    looks really good!

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