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Clam Chowder

Enjoy this creamy, healthy version of New England Clam Chowder that is great for those managing diabetes.

Here is a healthy twist to the classic New England Clam Chowder recipe. In this episode of “Diabetes Bites” dietitian, Fiorella DiCarlo, shows you how to prepare your favorite delicious recipes in a way that’s healthy and diabetes-friendly.

New England Clam Chowder has always been a very popular soup, but Fiorella has a healthified version that will be sure to leave you wanting more. First and foremost, you want to have really fresh clams for this dish. If you have the option of getting live clams from a market - great! Otherwise, you can use canned clams. Chop up half the clams, and keep the other half whole. Next Fiorella moves on to turkey bacon. Turkey bacon is much lower in fat than traditional pork bacon, yet it is just as flavorful, the bacon is going to be used as a garnish for the chowder. Next put the onions and celery into the pan. These two are the base of the clam chowder. Since they're in the same pan that cooked the bacon, they're going to soak up that juicy flavor.

The next step is what makes this recipe much healthier than the traditional one. Place your potatoes in the pan - make sure the skin is still ON. The skin is packed with fiber. Along with the potatoes, add in the cauliflower. Cauliflower is filled with fiber and vitamin C. Cauliflower is a great alternative for starchy recipes that normally call for potato, minus the carbohydrates and calories. Pour in the excess juice from the clams. Now that the potatoes and cauliflower are cooked, place half of the mixture into a food processor. This is going to give the chowder a really creamy feel. Once blended together, pour it back into the pan. Take the skim milk and fat-free half & half mixture, and pour it into the pan. This will add some great calcium and vitamin D. Add in the clams and shredded carrots. The cooked carrots will give the soup a beta-keratin punch! Whisk the mixture together and allow it to boil for one more minute. Served garnished with turkey bacon and enjoy this traditional dish with a twist. 

 

 

Difficulty: Easy

Ingredients
  • 2 10 - ounce can whole baby clams, undrained
  • Nonstick cooking spray
  • 1 medium onion, chopped
  • 2 medium potatoes, cut into 1/2-inch pieces
  • 1/4 teaspoon dried thyme, crushed
  • 2 1/2 cups fat-free milk
  • 2 tablespoons all-purpose flour
  • Water
  • 2 slices turkey bacon, halved
  • 1 stalk celery, thinly sliced
  • 2 cups small cauliflower florets (about 1-inch pieces)
  • 1/8 teaspoon ground black pepper
  • 1/2 cup fat-free half-and-half
  • 3/4 cup coarsely shredded carrots
Instructions
Drain clams, reserving liquid. Chop half of the clams; set chopped and whole clams aside. Add enough water to the reserved clam liquid to measure 1 1/2 cups; set clam liquid aside. Coat a large saucepan with cooking spray; heat saucepan over medium heat. Add bacon, onion, and celery to saucepan. Cook for 5 to 8 minutes or until onion is tender and bacon is cooked through, stirring occasionally. Remove bacon from pan; drain on paper towels. Chop bacon and set aside. Stir potatoes, cauliflower, thyme, pepper, and reserved clam liquid into onion mixture. Bring to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or until potatoes are tender. Remove from heat; cool slightly. Transfer half of the potato mixture (about 2 cups) to a blender or food processor. Cover and blend or process until smooth. Return to the remaining potato mixture in saucepan. In a medium bowl, whisk together milk, half-and-half, and flour until smooth. Add all at once to potato mixture. Cook and stir just until boiling. Stir in chopped and whole clams and carrots. Return to boiling; reduce heat. Cook for 1 minute more. Sprinkle each serving with chopped bacon.
Fiorella DiCarlo

This video features Fiorella DiCarlo.

Duration: 5:36. Last Updated On: Jan. 29, 2016, 10:20 p.m.

Nutrition Information

Recipe Serves 6
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
233
11% Complete
11%
Fat
2g
3% Complete
3%
Cholesterol
44mg
14% Complete
14%
Sodium
699mg
30% Complete
30%
Carbohydrates
28g
28% Complete
28%
Fiber
3g
12% Complete
12%
Sugar
9g
18% Complete
18%
Protein
20g
39% Complete
39%
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Lower Cholesterol
Lower Cholesterol
Diabetes Diet
Diabetes Diet
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