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  • Christina Iaboni

Clam Chowder


I love clam chowder and so does my husband. It is a delicious hearty soup and doesn’t take long to cook. My version is made with milk instead of cream and is not as high in fat as some other recipes. You can use low-fat or whole milk in this recipe and it all turns out good but I must admit it is slightly richer and more delicious with whole milk. I also use canned clams for convenience. No cleaning required.


Clams are a nutrition powerhouse and full of nutrients important to our mental health! They are full of iron, B12, potassium, magnesium, selenium, the B vitamins niacin and riboflavin and a good source of protein. B vitamins are all important for mental health and may help protect against depression and cognitive decline. Selenium is also important for helping prevent cognitive decline.


This is the recipe my mom has been using forever and I have lightly adapted it over the years. She has it on one of her old recipe cards so unfortunately, I have no idea who to credit for the original.


Ingredients:


2 tbsp butter

1 onion

1 carrot, sliced thinly into half moons

1 stalk of celery

2 tbsp flour

2 cups milk (1%, 2% or whole milk all work)

2 small potatoes, chopped in ½ inch cubes

142g whole baby clams in water

Salt and pepper to taste

Directions:


In a medium size pot, melt butter over medium heat. Add the onion, carrot and celery and cook for about 5-7 minutes, until they start to soften.

Add the flour and stir. Cook for 1-2 minutes.

Add the milk and whisk to help dissolve the flour. Bring to a simmer but be careful not to boil and burn the milk.

Add the potatoes and cook for about 10 minutes or until they are fork tender.

Add the clams (with the water) and heat through. Season with salt and pepper to taste.

Serve and enjoy!

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Christina Iaboni, RD