Saturday, April 16, 2011

New England Clam & Corn Chowder

Recipe from Family Circle January 2011.

1 Tbsp olive oil
1 small onion, finely chopped
1/2 cup dry white wine
1/4 cup all-purpose flour
2 cups reduced-fat milk
1 cup low-sodium chicken broth
3 cans (6 oz each) minced clams
1 pound small red-skinned potatoes, cut into 1/2 in pieces
2 cups frozen corn, thawed
1 tsp. low-sodium Old Bay seasoning
1/4 tsp salt
1/4 tsp black pepper
2 Tbsp chopped parsley

Heat oil in a large saucepan over medium heat; add onion and cook 5 minutes, stirring occasionally. Stir in wine and cook 1 minute; sprinkle in flour and cook 1 minute. Gradually stir in milk and chicken broth. Drain liquid from clams into measuring cup. Add 1 cup of the clam juice to the pot and reserve the clams. Add potatoes, cover and simmer 10 minutes. Add reserved clams, corn, Old Bay, salt, and peper. Bring to a simmer to heat through. Turn off heat and stir in parsley. Serve with tossed salad and crusty bread, if desired.

Makes 4 servings. 381 calories,;7 g fat (2 g sat); 21 g protein; 56 g carbs, 4 g fiber; 807 mg sodium, 38 mg cholesterol.


  1. Gluten free: obviously, don't use the flour as a thickener. Use a gluten friendly flour as a thickener like potato flour or cornstarch. Or simply do not thicken the soup.

    Check your chicken broth for gluten.

  2. Old Bay seasoning:
    1 tablespoon ground dried bay leaves
    2 teaspoons celery salt
    1/2 teaspoons dry mustard
    1-1/2 teaspoons ground black pepper
    1 teaspoon sweet or smoked paprika
    1 teaspoon ground celery seeds
    1/2 teaspoon ground white pepper
    1/2 teaspoon ground nutmeg
    1/2 teaspoon ground ginger
    1/4 teaspoon crushed red pepper flakes
    1/2 teaspoon ground cloves
    1/8 teaspoon ground mace

    I don't actually mix this up. I just shake some of each ingredients into the pot.

  3. I used brown rice flour for thickener.