Clam & Corn Chowder

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Clam and corn chowder is a staple in New England during the summer months. Here we make it healthier—and faster—than the traditional cream-laden version, but just as luscious.

Breana Lai Killeen, M.P.H., RD

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Clam & Corn Chowder — Photo: Jason Donnelly

Active Time:

30 mins

Total Time:

45 mins

Servings:

Nutrition Profile:

Nut-Free Soy-Free High-Protein Egg-Free Low-Calorie

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Ingredients

2 corn, husked
2 strips bacon, chopped
2 tablespoons butter
2 cups diced onion
1 cup diced celery
3 cloves garlic, minced
2 sprigs fresh thyme
1 bay leaf
⅓ cup white whole-wheat flour
3 (6.5 ounce) cans chopped clams, drained, juices reserved
2 cups clam juice
4 cups diced waxy potatoes, such as yellow or red
2 cups whole milk
½ teaspoon ground pepper
⅛ teaspoon salt

Directions

Cut kernels from corn cobs. Reserve the cobs.
Add the corn kernels and bacon to a large pot. Cook over medium-high heat, stirring occasionally, until the bacon is crisp and the corn starts to brown, about 6 minutes. Using a slotted spoon, transfer the bacon and corn to a small bowl.
Add butter, onion, celery, garlic, thyme and bay leaf to the pot. Reduce heat to medium and cook, stirring occasionally, until the vegetables are soft, about 3 minutes. Sprinkle flour over the vegetables and cook, stirring, for 1 minute. Stir in juices from the cans, clam juice and the reserved corncobs. Cook, stirring occasionally, until thickened, 1 to 2 minutes. Add potatoes and bring to a boil. Reduce heat to maintain a simmer; cover and cook until the potatoes are tender, 12 to 15 minutes. Discard the corncobs, thyme sprigs and bay leaf.
Stir in clams, milk, pepper and salt. Add half of the reserved bacon and corn. Cook, stirring, until hot, 1 to 2 minutes. Serve topped with the remaining bacon and corn.

Originally appeared: EatingWell Magazine, July/August 2021

Nutrition Facts (per serving)

344	Calories
11g	Fat
43g	Carbs
23g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/2 cups
Calories 344
% Daily Value *
Total Carbohydrate 43g	16%
Dietary Fiber 5g	18%
Total Sugars 9g
Protein 23g	46%
Total Fat 11g	14%
Saturated Fat 5g	25%
Cholesterol 97mg	32%
Vitamin A 787IU	16%
Sodium 798mg	35%
Potassium 896mg	19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Clam & Corn Chowder

Ingredients

Directions

Nutrition Facts (per serving)

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