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New England Clam Chowder (Dairy-Free and Low-Fat) Recipe

New England Clam Chowder (Dairy-Free and Low-Fat) Recipe

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New England Clam Chowder (Dairy-Free and Low-Fat)

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Ingredients:

Serving

1 tbsp olive oil
1 large onion, diced
2 large carrots, scraped and diced
1/2 cup flour
2 cups clam broth
3 cups plain soymilk or 3 cups rice milk
2 (6 1/2 oz) cans chopped clams
1/2 tsp white pepper
1 tbsp dried parsley
3/4 tsp salt
1/2 tsp crushed thyme
1 bay leaf
1/4 tsp ground black pepper
4 cups baking potatoes, peeled and diced into 1 inch cubes
salt and pepper , for serving
fat-free saltine crackers , for serving

Directions:

In a large stockpot, heat the oil over medium heat. Add the onions and carrots and saute until softened.
Gradually sift in the flour, stirring thoroughly and scraping bottom of pan.
Very gradually stir in the clam broth, scraping sides and bottom of pan to make sure flour is thoroughly incorporated without clumping.
Stir in rice milk until mixture is smooth.
Add the clams and spices, bring soup to a boil, then cover and reduce heat. Simmer for 30 minutes.
Add diced potatoes, cover and simmer for an additional 30 minutes.
Taste and adjust seasoning with salt and pepper.
Serve with crushed Saltines.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	437.34 Kcal (1831 kJ)
Calories from fat	114.17 Kcal
		% Daily Value*
Total Fat	12.69g	20%
Cholesterol	163.33mg	54%
Sodium	686.13mg	29%
Potassium	378.81mg	8%
Total Carbs	65.67g	22%
Sugars	13.56g	54%
Dietary Fiber	6.58g	26%
Protein	13.52g	27%
Vitamin C	15.2mg	25%
Vitamin A	1.2mg	41%
Iron	1.9mg	11%
Calcium	203.8mg	20%

Amount Per 100 g
Calories	99.37 Kcal (416 kJ)
Calories from fat	25.94 Kcal
		% Daily Value*
Total Fat	2.88g	20%
Cholesterol	37.11mg	54%
Sodium	155.89mg	29%
Potassium	86.07mg	8%
Total Carbs	14.92g	22%
Sugars	3.08g	54%
Dietary Fiber	1.5g	26%
Protein	3.07g	27%
Vitamin C	3.5mg	25%
Vitamin A	0.3mg	41%
Iron	0.4mg	11%
Calcium	46.3mg	20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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