Dinner Easy: Healthy Clam Chowder Recipe by Dr. Janet

dinner easy

Nothing can beat the chill during winters like a piping hot bowl of delicious soup. It is the ultimate comfort food during the freezing winter months.

Winter soups don’t have to be loaded with saturated fat to be rich and creamy. You can thicken soups with healthy non-fat and vegetarian options. This week, we feature heart-healthy and fuss-free recipe by Dr. Janet Brill, a nutrition & fitness expert, writer and registered dietitian.


Recipe:  Healthy New England Clam Chowder


Yield= 10 Servings (1 cup per serving)

  • 1 Tablespoon of extra virgin olive oil
  • 4 cloves of garlic, minced
  • 1 yellow onion, chopped
  • 3 Tablespoons of all purpose flour*
  • 1/2 head of cauliflower (to make about 2 cups of puree)
  • 2 cups of 1% milk
  • 2-10 ounce cans of baby clams in water
  • 3/4 lb of red potatoes, chopped into 1/2 inch cubes
  • 4 springs of fresh thyme
  • 2 bay leaves
  • Salt and pepper to taste
  • Smoked paprika to garnish for a smoking flavor

*Use garbanzo bean (chickpea) flour to make this soup gluten-free


In a large pot, add the olive oil, garlic, and onion to be sautéed for 5 minutes.

Add the flour to the large pot and stir for 1 minute.

Chop and steam the cauliflower, which will be place in a blender to form a smooth cauliflower puree. In the large pot, add and stir in the puréed cauliflower, 1 cup of water, clams, milk, potatoes, 2 thyme springs, and bay leaves.

Bring the soup to a boil, stir, and reduce to a simmer for 20-30 minutes until the potatoes are soft and the soup thickens.

Stir every 5-10 minutes.

Add salt and pepper to taste.

Garnish each serving with thyme and smoked paprika.

Nutrient Information Per Serving:

  • Calories: 114
  • Fat: 2 g
  • Cholesterol: 13 mg
  • Carbohydrate: 16 g
  • Dietary Fiber: 2 g
  • Protein: 8 g

Be sure to come back next week for more Dinner Easy recipes!

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