By Mayo Clinic Staff

Dietitian's tip:

Slow cooking plus brown rice combine to make this clam chowder taste creamy.

Number of servings

Serves 6
  1. Weight management
  2. Healthy-carb
  3. Diabetes meal plan
  4. Gluten-free

Ingredients

  1. 1 cup diced carrots
  2. 1 cup diced celery
  3. 2 cups diced yellow onion
  4. 2 cloves garlic, minced
  5. 2 ounces lean ham, diced
  6. 1 tablespoon canola oil
  7. 1 cup diced fresh clams
  8. 1/2 cup clam juice
  9. 2 cups low-fat milk
  10. 1 1/2 cups low-sodium vegetable stock
  11. 1 teaspoon minced thyme
  12. 1 teaspoon minced oregano
  13. 1 teaspoon fennel seed
  14. 1 teaspoon black pepper
  15. 1/2 cup diced red potatoes
  16. 1/4 cup brown rice, uncooked

Directions

In a saucepan over medium heat, saute carrot, celery, onion, garlic and ham in canola oil until lightly brown, about 10 minutes. Rinse clams under running water, drain. Add clams and clam juice, continue to cook slowly to reduce volume by half. Add milk, stock, seasonings, 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 2/3 cup

  • Total carbohydrate 20 g
  • Dietary fiber 2 g
  • Sodium 450 mg
  • Saturated fat 1 g
  • Total fat 4 g
  • Trans fat Trace
  • Cholesterol 21 mg
  • Protein 12 g
  • Monounsaturated fat 2 g
  • Calories 164
  • Added sugars 0 g
  • Total sugars 8 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Jan. 29, 2019