By Mayo Clinic Staff

Dietitian's tip:

The addition of brown rice and cooking slowly makes this low-fat clam chowder taste very creamy.

Number of servings

Serves 4

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
  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 vegetable stock
  11. 1 teaspoon minced thyme
  12. 1 teaspoon minced oregano
  13. 1 teaspoon fennel seed
  14. 1 tablespoon black pepper
  15. 1/2 cup diced red potatoes
  16. 1/4 cup brown rice, uncooked

Directions

Saute carrot, celery, onion, garlic and ham in canola oil over medium heat until lightly brown, about 10 minutes. Add clams and clam juice, continue to cook slowly to reduce volume by half. Add milk, stock, herbs, spices, 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 1 cup

  • Total carbohydrate 32 g
  • Dietary fiber 4 g
  • Sodium 810 mg
  • Saturated fat 1 g
  • Total fat 7 g
  • Trans fat trace
  • Cholesterol 29 mg
  • Protein 20 g
  • Monounsaturated fat 4 g
  • Calories 262
  • Sugars 0 g

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

Nov. 30, 2012