Clam Chowder


On this episode we meet the Wests, a family who loves nothing more than a bowl of creamy clam chowder on a cold day.  This recipe contains over 850 calories, which is like eating two meals in just one bowl!  Our two chefs will battle it out to see who can rehab that recipe to make it more nutritious, but just as delicious.  Find out which recipe the West family chooses and who will become the Recipe Rehab champion.

 

 

CHEF VIKKI’S RECIPE: SWEET POTATO CLAM CHOWDER

Serves 6

Cook Time 20 minute

Prep time 10 minutes

 

INGREDIENTS

1 teaspoon coconut oil

1 3 oz. chicken apple sausage link, diced (Applegate)

3 celery stalks, diced

1 large onion, diced

2 garlic cloves, minced

1 teaspoon thyme

1 teaspoon smoked paprika

1 teaspoon freshly ground pepper

1 large Japanese sweet potato (or white sweet potato), diced into ½-inch cubes (be careful not to dice them too small so they maintain their shape when they cook)

6 6.5 oz. cans chopped clams

2 8 oz. bottles of clam juice, or 2 cups

2 cups water

3 cups plus ¼ cups fat-free milk

1 bay leaf

2 tablespoons cornstarch

1½ cups spinach, chopped

¼ cup chopped chives

 

INSTRUCTIONS

Prepare your ingredients for the chowder:

Dice the apple sausage, onion, garlic, and celery. Set aside and reserve.

Dice the sweet potato and reserve.

 

Sauté the sausage, onion, celery, garlic and spices:

In a large Dutch oven or pot on medium heat, add 1 teaspoon of coconut oil and let it melt.  When the oil has melted and the diced chicken apple sausage, diced onion, diced celery, minced garlic, paprika, and freshly ground pepper.  Stir well and allow the flavors to cook and meld for 5 minutes.

 

Prepare the clams:

Drain the clam liquid into a cup or bowl.  Reserve the clams.

 

Add the sweet potatoes and liquid to the chowder:

To the pot, add the diced sweet potatoes, the reserved clam liquid, the clam juice, water, 3 cups of milk, and the bay leaf. Bring the liquid to a boil, reduce the heat and simmer until the potatoes are fork tender, about 10 minutes.

 

Make the cornstarch slurry, and add it to the pot in order to thicken the chowder:

In a small bowl, whisk a ¼ cup of milk and the cornstarch until the cornstarch dissolves, make sure the milk is cold in order for the cornstarch slurry to work properly. Slowly drizzle the cornstarch slurry into the pot and continue to simmer the soup, be careful not to let the soup boil.  Allow the broth to simmer thicken, about 10 minutes.

 

Add the clams and chopped spinach to the chowder and simmer until thick and creamy:

Add the clams and the chopped spinach.  Stir everything thoroughly, and simmer for 15 more minutes, until the chowder is thick and creamy.  Like any soup or stew, you can simmer the chowder for longer if desired. The flavors will enhance and the broth will thicken even more.

 

Serve the soup and garnish it:

Ladle the chowder into bowls, and garnish with freshly chopped chives.

 

Nutritional information: (per serving) 

Per serving (1/6th of recipe)

Calories:          142.8

Total Fat:         3.068 g

Saturated Fat:     1.19 g

Cholesterol:       19 mg

Protein:           9.042 g

Carbohydrate:      20.8 g

Dietary Fiber:     2.554 g

Total Sugars:      10.7 g

Sodium:            739.5 mg

Calcium:           235.6 mg

Magnesium:         56.9 mg

Potassium:         780.2 mg