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Clam chowder
Print Products and services 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 Healthy carb
Ingredients
1 cup diced carrots 1 cup diced celery 2 cups diced yellow onion 2 cloves garlic, minced 2 ounces lean ham, diced 1 tablespoon canola oil 1 cup diced fresh clams 1/2 cup clam juice 2 cups low-fat milk 1 1/2 cups low-sodium vegetable stock 1 teaspoon minced thyme 1 teaspoon minced oregano 1 teaspoon fennel seed 1 teaspoon black pepper 1/2 cup diced red potatoes 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.
Vegetables 1 Dairy foods (low-fat or fat-free) 1/2 Meats, poultry and fish 1 DASH diet: Recommended servings Sample DASH menus
Mayo Clinic Healthy Weight Pyramid Servings
Protein and dairy 1/2 Vegetables 1 Carbohydrates 1
Diabetes Meal Plan Choices
Meat and meat substitutes 1 Nonstarchy vegetables 1 Starches 1 Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center. ShareTweet Jan. 29, 2019
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