Healthy New England Clam Chowder
Healthy recipe by Dr. Janet Brill, author of Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease (Three Rivers Press, 2011).
Ingredients
- 1/2 head cauliflower (to make about 2 cups of puree)
- 1 tablespoon extra virgin olive oil
- 4 cloves garlic, minced
- 1 yellow onion, chopped
- 3 tablespoons all-purpose flour *
- 1 cup water
- 2 (10-ounce) cans baby clams in water, with their liquid
- 2 cups 1-percent milk
- 3/4 pound red potatoes, cut into 1/2-inch cubes
- 4 sprigs fresh thyme
- 2 bay leaves
- Salt and pepper to taste
- Smoked paprika, to garnish for a smoky flavor
*Use garbanzo bean (chickpea) flour to make this soup gluten-free.
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Instructions
Chop and steam the cauliflower, then pur?e in a blender until smooth. Set aside.
In a large pot, combine the olive oil, garlic and onion and saut? for 5 minutes.
Add the flour and stir for 1 minute. Add the pur?ed cauliflower, water, clams, milk, potatoes, 2 thyme springs and the bay leaves.
Bring the soup to a boil, stir and reduce to a simmer. Cook for 20 to 30 minutes, until the potatoes are soft and the soup thickens. Stir every 5 to 10 minutes. Add salt and pepper to taste. Garnish each serving with thyme and smoked paprika.
Makes 10 Servings
Nutritional Information (serving size: 1 cup): 114 calories; 2 g fat; 13 mg cholesterol; 16 g carbs; 2 g dietary fiber; 8 g protein; 390 mg sodium.
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