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.

4.2 from 5 votes
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Clam Chowder, Lightened Up

Yield: 8 servings
COURSE: Dinner, Soup
CUISINE: American


  • 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


  • 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.


Serving: 11/4 cups, Calories: 209.1kcal, Carbohydrates: 23.4g, Protein: 16.2g, Fat: 5.8g, Sodium: 209.5mg, Fiber: 1.7g, Sugar: 5.7g
Blue Smart Points: 5
Green Smart Points: 7
Purple Smart Points: 4
Points +: 5
Keywords: Freezer Meals