Aug 24, 2009

Clam Chowder Lightened Up




Thick and creamy clam chowder, without all the added fat that it usually is prepared with. Using milk instead of cream lowers the calories, blending part of the soup helps thicken it.




Clam Chowder, Lightened Up
Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 1/4 cups • Old Points: 4 pts • Points+: 5 pts
Calories:
209.1 • Fat: 5.8 g • Protein: 16.2 g • Carb: 23.4 g • Fiber: 1.7 g • Sugar: 5.7 g Sodium: 209.5 mg (without salt)

Ingredients:
  • 2 tbsp unsalted butter
  • 2 tbsp flour
  • 1 large white onion, chopped fine
  • 2 medium russet potatoes, peeled and cubed
  • 3 cups 2% milk
  • 1 cup fat free vegetable broth
  • 2 (10 oz) cans clams, drained, juice reserved
  • 2 bay leaves
  • 1 tsp thyme
  • 2 tbsp fresh chopped parsley
  • kosher salt and fresh pepper
  • 1 cup fresh corn

Directions:
    In a large pot, melt butter. Add onions, and heat on low heat until onions are translucent. Add flour and stir. Add milk, vegetable broth, clam juice, potatoes, bay leaf, thyme and salt & pepper to taste.  

    Cook on low until potatoes are soft, about 10 minutes. Remove half of the soup and bay leaves and put in blender. Return to pot. Add clams, corn and adjust salt if needed and cook another 5 minutes. Serve and garnish with fresh parsley.

    43 comments :

    1. Oh, this is perfect. My son absolutely loves clam chowder & I resist making it due to fat/calorie content!

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    2. I am definitely going to try this chowder...always crave it, but the calories/points always scare me away! I'll let you know how my family and I like it! Thanks

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    3. Gina-

      I love your blog and have made several of your recipes so far. I have been looking for a good WW recipe for clam chowder...so this is perfect timing!

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    4. My husband LOVES clam chowder, and now that I have this recipe that is lower in fat - I can make it for him with less guilt.

      Good one!

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    5. This sounds amazing! Great way to enjoy clam chowder without all the guilt! Thanks! Can't wait to try it.

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    6. comforting specially during cold rainy evenings...

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    7. Gina, I have been using your website for WW recipes for the last 8 months. Every dish I've made has been amazing! Thanks you, thank you, thank you! I wouldn't have been able to lose my 68 lbs without you!

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    8. Wow, that is very impressive! Keep up the great work and happy you like everything!

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    9. I love that this uses the potatoes as a thickener rather than cream. It sounds like a great recipe!

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    10. Gina, I just had my second child 4 months ago and have been looking to lose the extra 20 pounds or so of baby weight. I love food so I figured I was just stuck with a few extra "mom" pounds because I know I will not give up something I love to do (EAT!) just to go down 2 jean sizes. Your blog has given me the motivation to do Weight Watchers because with recipes like this I'm sure I can get it done! LOVE your site, I'm going to share it with both of my moms groups!

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    11. pinebeltgirl12/11/09, 7:35 PM

      Could I substitute shrimp instead of the clams. And how much shrimp would I need to use? How would it affect the points?

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      Replies
      1. Shrimp would be great as well. I would do 16 oz of peeled shrimp.

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    12. pinebeltgirl12/31/09, 12:11 PM

      Has anyone tried this with shrimp? If so, do you know if it would change the points?

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    13. Shrimp would be great. Substitute it with 20 oz of shrimp. Points would remain the same.

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    14. Hi Gina, I just have a question that is not really about this soup. Do you have a good recipe for chicken spagetti casserole that uses spagetti noodles, cream of chicken soup, velveeta, onion and bell pepper, etc. It is my favorite dish and I cant find a really good one that is low enough in calories. My email is lpatt39459@aol.com. Also, congratulations on your beautiful daughter. Mine daughter is already 5, soon to be 6 and it seems like yesterday that she was born. Thanks for any help you can give.

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    15. What about using fresh diced clams from the deli instead of canned? Are the points the same?

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    16. Yes, points are the same.

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    17. This looks delicious. However, my grandmother (with whom I live) really dislikes clams. Do you think it would taste as good with crab, or even imitation crab?

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    18. Sure! I would use real crab, not imitation.

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    19. Gina, This soup is the best! My husband and son thought it came from a high end restaurant! Thank you Gina for making my life full of healthy, DELISH food! Susan

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    20. Very good. I doubled the recipe and used half crab and half clams. I used soy butter and soy milk (dairy allergy) and used the emulsion blender to blend, but still leave some chunky. At first it had too much thyme for my taste, but I added some garlic salt and it's perfect now. Wouldn't change a thing next time :)

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    21. Just made this- LOVE it!!!! Cant wait for my husband to get home and give it a try. Thank you Gina.

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    22. Do you have a recipe for chicken chowder? I've had one before that was really good with chicken, corn, and mushrooms. I'm sure it was a lot of calories though. I'd love a skinny recipe for it.

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    23. I've always made it with milk, and use a little bit of flour to thicken it instead of blending (I love my soup super chunky) and always add extra clams. I also use dill and a little liquid smoke, soooo good. I love clam chowder!!

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    24. I only have chicken broth? can i use that instead of vegetable broth?

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    25. I was looking for a salmon chowder recipe, do you think I can omit the clams and add canned salmon?

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    26. Your recipes are so amazing. I cook for my boyfriend and me and he doesn't like "diet" food. With all of your recipes, I never have to tell him dinner is good for him!

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    27. Just made this chowder tonight, and it was amazing! I didn't miss the heavy cream one bit. Your blog has made losing weight SO.MUCH.EASIER !! Thank you!

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    28. This was AMAZING! Even hubs loved it! :) THANK YOU!!!

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    29. This is an answer to my prayers. We love clam chowder but the calories are too many. I did make some more WW modifications to mine and doubled the recipe since we have a family of six. Very tasty and my children enjoy it better than the canned version.

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    30. Can you use fresh clams? If so then how do get the clam juice needed? Never made chowder and BF really loves and I would like to make.

      Thank you
      Bev

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    31. Absolutely loved this recipe and made a few changes. I added 2 stalks of celery and two carrots along with the potatoes to bulk up the veggies. I added fresh scallops, prawns and halibut as well since I love seafood. Added some dill and a teaspoon of cornstarch since I like my chowder really thick. Turned out amazing. I'm never letting go of this little gem, Thanks Sooo much Gina. You're a genius and I'm a huge fan <3

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    32. When should I add in the cornstarch? I also like mine very thick...

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    33. I mix about 1 tbsp cornstarch with some water and gradually add it after you puree half the soup... you can add as much or as little as you want.

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    34. If I do this as just a fish chowder- thinking shrimp and cod-should I still use the clam juice for flavor- or just broth? I guess I could add a few clams but I want it to basically be a fish chowder.

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    35. Love your website and most of the recipies on here but this one had just a bit to much thyme for my taste but i am just going to have to make it again with out it. Other then the thyme it was really good. :)

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    36. Made this tonight for me and my "picky" husband. We LOVED it! It was easy to make and you really don't miss all that extra cream from the high-fat versions. Very, very good. Thank you!

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    37. If I leave out the corn, how many calories will there be then?

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    38. This was outstanding! I had made clam chowder years ago and never made it again because I remembered it being expensive, fatty and labor intensive. This was none of those and delicious. Thanks! P.S....I love that I can google skinny such and such and most always end up here. :)

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    39. When is says to remove half of the soup and bay leaves, does that include the potatoes as well? I am making this tonight i am SO EXCITED!!! My family loves clam chowder i was so glad i found a less fattening recipe!

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