New England Clam Chowder

Health score
14%
New England Clam Chowder
35 min.
4
428kcal

Suggestions

Ingredients

  • tablespoons butter 
  • tablespoon canola oil 
  • 13  2 (6.5-ounce) cans minced clams minced drained canned
  • tablespoons flour all-purpose
  • teaspoon thyme leaves fresh chopped
  • cup regular corn frozen
  • tablespoons garlic chopped
  • servings salt and ground pepper fresh black
  • cups milk 
  • medium onion diced
  •  russet potatoes peeled quartered cut into 1/ slices

Equipment

  • food processor
  • bowl
  • pot
  • blender

Directions

  1. In a large pot, over medium heat, add the butter and the oil. Once the butter is melted add the onions and garlic and cook for 3 to 4 minutes until slightly tender.
  2. Mix in the flour and cook until the flour is a very pale golden color, about 2 to 3 minutes.
  3. Add the potatoes and thyme. Stir in the milk and the juice from the canned clams. Reduce the heat and simmer until the potatoes are cooked through, about 10 minutes.
  4. Remove 2 cups of the chowder and puree in a blender* until smooth.
  5. Add pureed chowder, clams and corn to the pot. Season with salt and pepper, to taste, and let simmer for another 5 minutes.
  6. Transfer to individual soup bowls or a large soup bowl and serve.
  7. Remove liquid from the heat and allow to cool for at least 5 minutes.
  8. Transfer liquid to a blender or food processor and fill it no more than halfway. If using a blender, release one corner of the lid. This prevents the vacuum effect that creates heat explosions.
  9. Place a towel over the top of the machine, pulse a few times then process on high speed until smooth.

Nutrition Facts

Calories428kcal
Protein13.27%
Fat35.73%
Carbs51%

Properties

Glycemic Index
102.19
Glycemic Load
29.96
Inflammation Score
-8
Nutrition Score
19.596086978912%

Flavonoids

Apigenin
0.02mg
Luteolin
0.23mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.04mg
Quercetin
5.62mg

Nutrients percent of daily need

Calories:428.41kcal
21.42%
Fat:17.59g
27.06%
Saturated Fat:8.52g
53.25%
Carbohydrates:56.48g
18.83%
Net Carbohydrates:52.54g
19.11%
Sugar:13.93g
15.48%
Cholesterol:46.38mg
15.46%
Sodium:153.18mg
6.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.69g
29.39%
Vitamin B6:0.84mg
41.81%
Phosphorus:401.16mg
40.12%
Vitamin B12:2.1µg
35.01%
Potassium:1214.81mg
34.71%
Calcium:339.85mg
33.99%
Vitamin B2:0.46mg
27.15%
Vitamin B1:0.36mg
23.86%
Manganese:0.45mg
22.37%
Magnesium:85.71mg
21.43%
Vitamin C:15.54mg
18.83%
Vitamin D:2.68µg
17.89%
Vitamin B5:1.6mg
15.95%
Fiber:3.94g
15.75%
Vitamin B3:2.91mg
14.54%
Selenium:9.46µg
13.52%
Folate:51.81µg
12.95%
Zinc:1.9mg
12.67%
Vitamin A:618.96IU
12.38%
Iron:2.13mg
11.83%
Copper:0.22mg
10.89%
Vitamin K:6.93µg
6.6%
Vitamin E:0.97mg
6.46%