(I'm Banned From) New England Clam Chowder

GF NF SF Jun 20, 2025

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New England Clam Chowder (aka "chowda") is a classic creamy soup. This is my leaner take on the dish, with more vegetables, less fat, and less calories. I've cut out the heavy cream, butter, and bacon to lower the fat, added extra vegetables for more fiber and vitamins, and removed the flour to make it gluten free. If you instead prefer tomato based broth soups, you should check out my similar (No Longer Allowed In) Manhattan Clam Chowder

STEP 1
- 1 tbsp (15 g) Extra virgin olive oil
- 1 lb (454 g) Onion
- 1 lb (454 g) Bell pepper
- 1 lb (454 g) Carrots
- 1 tsp (6 g) Salt
- 2 tbsp (30 g) Minced garlic

STEP 2
- 1 lb (454 g) Potato

STEP 3
- 2 tbsp (20 g) Garlic powder
- 2 tbsp (20 g) Onion powder
- 2 tbsp (6 g) Thyme, dried
- 2 tbsp (6 g) Oregano, dried
- 2 tsp (6 g) Black pepper, ground
- 8oz bottle (227 g) Clam juice
- 2x6.5oz cans (368 g) Clams

STEP 4
- 12oz can (378 g) Fat free evaporated milk

1. Preheat a large pot over medium heat with olive oil. Cut your vegetables into a small dice, and add to the pot with salt. Cook until the peppers and carrots are soft, and the onions are translucent, about 20 minutes. Add in the garlic, and cook until fragrant, about 30 seconds

2. Meanwhile, wash your potatoes, and cut into a medium dice, leaving the skin on. Any potatoes will work here like Yukon gold, red, or even sweet potatoes

3. To the pot, add your potatoes, garlic powder, onion powder, thyme, oregano, black pepper, clam juice, and canned clams (entire can, not drained). Bring to a boil over high heat, reduce heat to medium, cover, and let simmer for 15-20 minutes, or until the potatoes are fork tender

4. Remove from heat, stir in the evaporated milk, and serve

https://www.poormanprotein.com/recipes/new-england-clam-chowder

Description

Time

Prep Time:

15 minutes

Cook Time:

45 minutes

Total Time:

1 hour

Cost

Total Cost:

Cost per Serving:

$2.47

Ingredients

Serving(s)

Step 1

1 tbsp Extra virgin olive oil

1 lb Onion

1 lb Bell pepper

1 lb Carrots

1 tsp Salt

2 tbsp Minced garlic

Step 2

1 lb Potato

Step 3

2 tbsp Garlic powder

2 tbsp Onion powder

2 tbsp Thyme, dried

2 tbsp Oregano, dried

2 tsp Black pepper, ground

8oz bottle Clam juice

2x6.5oz cans Clams

Step 4

12oz can Fat free evaporated milk

Instructions

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Preheat a large pot over medium heat with olive oil. Cut your vegetables into a small dice, and add to the pot with salt. Cook until the peppers and carrots are soft, and the onions are translucent, about 20 minutes. Add in the garlic, and cook until fragrant, about 30 seconds

Meanwhile, wash your potatoes, and cut into a medium dice, leaving the skin on. Any potatoes will work here like Yukon gold, red, or even sweet potatoes

To the pot, add your potatoes, garlic powder, onion powder, thyme, oregano, black pepper, clam juice, and canned clams (entire can, not drained). Bring to a boil over high heat, reduce heat to medium, cover, and let simmer for 15-20 minutes, or until the potatoes are fork tender

Remove from heat, stir in the evaporated milk, and serve

Nutrition Facts

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Servings: 6

Calories: 274

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Total Fat: 3.7g (5 %)
Saturated Fat: 0.7g (3 %)
Polyunsaturated Fat: 0.6g
Monounsaturated Fat: 2.0g
Cholesterol: 13mg (4 %)
Sodium: 787mg (34 %)
Total Carbohydrate: 48.6g (18 %)
Fiber: 8.6g (31 %)
Net Carbs: 40.0g
Total Sugar: 18.2g
Added Sugar: 0.0g (0 %)
Protein: 14.7g (29 %)

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Vitamin B12: 5.28mcg (220 %)
Vitamin D: 1.26mcg (6 %)
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Calcium: 321mg (25 %)
Iron: 4.49mg (25 %)
Magnesium: 84mg (20 %)
Potassium: 1235mg (26 %)

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Glycemic Index:

45.8

Glycemic Load:

22.2

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