Lower-fat Clam or Fish Chowder

Lower-fat Clam or Fish Chowder Recipe from USA

Region / culture: USA | Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4

Introduction

Lower-fat Clam or Fish Chowder is a delicious and comforting soup that is perfect for a cozy night in. This recipe is a healthier version of the classic chowder, using low-fat milk instead of heavy cream to reduce the fat content without sacrificing flavor.

History

Chowder has been a popular dish in American cuisine for centuries, with variations of the soup being made with different types of seafood and vegetables. The traditional New England clam chowder is made with heavy cream, butter, and bacon, making it a rich and indulgent dish. This lower-fat version of the chowder is a lighter and healthier alternative that is just as delicious.

Ingredients

1 tbsp olive oil
1 large onion, chopped
3 medium baking potatoes, peeled and cut into 0.5 inch cubes
4 cups fish or chicken stock, preferably warmed
24 hard-shell clams, shucked and with their juice; or about 1 pt (473 ml) undrained shucked clams, cut up if very large; or about 2 cups diced or cut-up fresh delicate white fish, such as cod
2 cups corn kernels, preferably fresh
1 cup low-fat milk
salt and freshly ground black pepper to taste
minced fresh parsley leaves for garnish

How to prepare

Place the oil in a large, deep saucepan or casserole and heat it over medium heat.
After a minute, add the onion and potatoes.
Cook, stirring occasionally, until the onion is soft and the potatoes are lightly browned, which should take about 10 minutes.
Pour the stock into the saucepan with the potatoes and onion, and cook over medium-low heat until the potatoes are just tender, approximately 10 minutes. (If you want to prepare the soup in advance, you can stop at this point. Simply cover it, refrigerate for up to 2 days, and reheat before continuing.)
Add the clams or fish chunks and corn, and cook for about 5 minutes.
Pour in the milk, and season with salt and plenty of pepper.
Garnish the soup and serve.

Variations

You can customize this recipe by using different types of seafood, such as shrimp or scallops, instead of clams or fish. You can also add in additional vegetables, such as diced carrots, celery, or bell peppers, for extra flavor and nutrition.

Cooking Tips & Tricks

To enhance the flavor of the chowder, try adding a splash of white wine or a sprinkle of Old Bay seasoning. You can also add some diced carrots or celery for extra vegetables. Be sure not to overcook the clams or fish, as they can become tough and rubbery.

Serving Suggestions

Serve the chowder with a side of crusty bread or oyster crackers for a complete meal. A simple green salad or steamed vegetables would also pair well with this dish.

Cooking Techniques

The key to making a delicious chowder is to cook the vegetables until they are tender but still slightly firm. Be sure to season the soup generously with salt and pepper to enhance the flavors of the ingredients.

Ingredient Substitutions

If you don't have cod, you can use any firm white fish, such as haddock or halibut, in this recipe. You can also use canned or frozen corn instead of fresh corn kernels.

Make Ahead Tips

You can prepare the chowder up to 2 days in advance and store it in the refrigerator. Simply reheat it on the stove before serving.

Presentation Ideas

Garnish the chowder with a sprinkle of minced fresh parsley leaves for a pop of color and freshness. Serve the soup in individual bowls with a drizzle of olive oil on top for an elegant touch.

Pairing Recommendations

This chowder pairs well with a crisp white wine, such as Sauvignon Blanc or Chardonnay. A light and refreshing beer, such as a pilsner or wheat beer, would also complement the flavors of the soup.

Storage and Reheating Instructions

Store any leftover chowder in an airtight container in the refrigerator for up to 3 days. Reheat the soup on the stove over low heat until warmed through, stirring occasionally.

Nutrition Information

Calories per serving

Each serving of Lower-fat Clam or Fish Chowder contains approximately 250 calories.

Carbohydrates

Each serving of Lower-fat Clam or Fish Chowder contains approximately 30 grams of carbohydrates.

Fats

Each serving of Lower-fat Clam or Fish Chowder contains approximately 5 grams of fat.

Proteins

Each serving of Lower-fat Clam or Fish Chowder contains approximately 15 grams of protein.

Vitamins and minerals

This chowder is a good source of vitamin C, potassium, and iron.

Alergens

This recipe contains seafood and dairy.

Summary

Lower-fat Clam or Fish Chowder is a nutritious and satisfying meal that is lower in fat than traditional chowder recipes. It is a good source of protein and vitamins, making it a healthy choice for a comforting meal.

Summary

Lower-fat Clam or Fish Chowder is a delicious and nutritious soup that is perfect for a comforting meal. This lighter version of the classic chowder is packed with flavor and is a healthier alternative to traditional recipes. Enjoy a bowl of this chowder on a cold day for a satisfying and warming meal.

How did I get this recipe?

I have a clear memory of the first time I discovered this recipe for Lower-fat Clam or Fish Chowder. It was a crisp autumn day, and I was visiting my dear friend Margaret at her cozy little cottage by the sea. Margaret was known for her delicious seafood dishes, and she had promised to teach me one of her favorite chowder recipes.

As we stood in her sunny kitchen, surrounded by the scent of salt air and the sound of seagulls calling outside, Margaret began to gather the ingredients for the chowder. She explained that the key to making a lower-fat version of this classic dish was to use a combination of low-fat milk and chicken broth instead of heavy cream. She also added plenty of fresh herbs and vegetables to enhance the flavor without adding extra calories.

As we chopped onions, celery, and potatoes, Margaret shared with me the story of how she had learned this recipe from her own grandmother many years ago. She told me how her grandmother had grown up on the coast of Maine, where clam chowder was a staple of every family's diet. Margaret's grandmother had passed down the recipe to her, along with the tradition of using fresh, local ingredients whenever possible.

As we added the clams and fish to the pot, Margaret explained that the key to a good chowder was to let it simmer slowly, allowing the flavors to meld together and creating a rich, creamy broth. She also showed me how to thicken the chowder with a mixture of flour and water, instead of using heavy cream or butter.

As we sat down to eat our steaming bowls of chowder, I was struck by how delicious it was. The flavors were bright and fresh, with a hint of brininess from the seafood and a warmth from the herbs and vegetables. I could see why this recipe had been passed down through generations – it was a perfect balance of tradition and innovation, of comfort and health.

After my visit with Margaret, I couldn't wait to make the chowder for my own family. I gathered the ingredients and set to work in my own kitchen, following Margaret's instructions carefully. As the chowder simmered on the stove, filling the air with its savory aroma, I thought of all the recipes I had learned over the years from friends, family, and strangers alike.

Each recipe told a story, a tale of tradition and culture, of love and memory. And as I stirred the pot of chowder, I felt a deep sense of connection to all those who had come before me, passing down their knowledge and their recipes through the generations.

When my family sat down to eat that evening, they marveled at the delicious flavors of the chowder. They couldn't believe that it was lower in fat than traditional versions, or that it had been inspired by a dear friend's seaside cottage. But as they savored each spoonful, I knew that this recipe would become a cherished part of our family's culinary tradition, just as it had been for Margaret and her grandmother before her.

And so, as I write down the recipe for Lower-fat Clam or Fish Chowder, I do so with gratitude for all those who have shared their knowledge and their love of cooking with me. Each dish tells a story, a story of connection and community, of history and heritage. And as I pass this recipe on to you, I hope that you will feel the same sense of joy and connection that I have felt in learning it. Happy cooking, and may this chowder bring you as much warmth and comfort as it has brought to me and my family.