Low Fat Clam Chowder
Creamy and silky cauliflower puree forms the base of this seafood stew so that you get all the familiar tastes and textures of the New England clam chowder without all the fat. If you want to increase the calories, feel free to add diced bacon as well as cream to this soup.
Servings: 4
Calories: 384kcal
Ingredients
- 4 cups cauliflower 1 large head
- 39 ounces minced clams 6 6.5-ounce cans, drained and juice reserved
- 24 ounce clam juice 3 8-ounce bottles
- 1 teaspoon yeast extract spread optional, adds umami
- 1 cup rutabaga or celery root peeled and cut into 1/2-inch dice
- 1 tablespoon bacon grease or avocado oil
- 1 cup yellow onion diced
- 1 cup carrot diced
- 1 cup celery diced
- 4 ounces brown mushrooms high vitamin D, minced
- 2 cloves garlic minced
- 2 bay leaves
- 1 teaspoon dried thyme
- 1/2 teaspoon Old Bay Seasoning
- 1 teaspoon celery salt
- 1 tablespoon red wine vinegar
- 2 tablespoons chopped fresh parsley leaves
Instructions
- Combine the cauliflower, bottled clam juice, and drained reserved clam juice in a large pot and bring to a boil, reduce heat to a simmer and cook for about 10 minutes, or until the cauliflower is completely tender. Blend until completely smooth using an immersion blender or standard blender. Add the diced rutabaga and simmer on low, covered until tender, another 15-20 minutes.
- Meanwhile, heat the bacon grease in a large non-stick pan over medium-high heat. Add the carrots, celery, and onion. Cook until the onion is soft and translucent, about 5 minutes. Add the mushrooms and cook until they release their liquid, another 5-10 minutes. Add the bay leaves and garlic and cook until fragrant, about 1 minute more. Add all of the softened vegetables to the cauliflower mixture along with the and Old Bay seasoning, thyme and celery salt. Simmer for about 10 minutes, or until the rutabaga is tender when tested with a fork. Adjust seasoning to taste with salt, and pepper, and more Old Bay seasoning, if desired. Stir in vinegar, clams, and parsley off heat just before serving.
Notes
Protein:Energy Quotient [calories]: 1.84
Nutrition if served as 6 portions rather than 4: Calories: 256 cal, Carbs: 20g, Fiber: 4g, Fat: 5g, Protein: 34g
Nutrition Facts
Low Fat Clam Chowder
Amount per Serving
Calories
384
% Daily Value*
Fat
7
g
11
%
Saturated Fat
2
g
13
%
Trans Fat
1
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Cholesterol
16
mg
5
%
Sodium
1578
mg
69
%
Potassium
984
mg
28
%
Carbohydrates
30
g
10
%
Fiber
5
g
21
%
Sugar
7
g
8
%
Protein
50
g
100
%
Vitamin A
6026
IU
121
%
Vitamin C
74
mg
90
%
Calcium
116
mg
12
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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