New England Clam Chowder (Lactose Free

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Nutritional Info

Servings Per Recipe: 6
Amount Per Serving
Calories: 306.4

Total Fat: 6.6 g
Cholesterol: 27.6 mg
Sodium: 665.8 mg
Total Carbs: 39.4 g
Dietary Fiber: 5.7 g
Protein: 23.2 g

View full nutritional breakdown of New England Clam Chowder (Lactose Free calories by ingredient

Introduction

I have loved clam chowder since childhood, but the traditional high fat, cream-based recipe just kills me. Here, with the easy substitution of soy or rice milk for dairy, a traditional classic becomes perfectly safe, not to mention simply delicious. Soups and chowders are also a great way to safely add plenty of insoluble fiber from fresh veggies, so don't skimp on the carrots and celery. Their fiber will be much easier to digest after the long, slow cooking time. I have loved clam chowder since childhood, but the traditional high fat, cream-based recipe just kills me. Here, with the easy substitution of soy or rice milk for dairy, a traditional classic becomes perfectly safe, not to mention simply delicious. Soups and chowders are also a great way to safely add plenty of insoluble fiber from fresh veggies, so don't skimp on the carrots and celery. Their fiber will be much easier to digest after the long, slow cooking time.

Minutes to Prepare: 30

Minutes to Cook: 60

Number of Servings: 6

Ingredients

1 tablespoon olive oil

1 large onion, diced

2 large carrots, scraped and diced

2 large stalks celery, diced

1/2 cup all-purpose unbleached white flour

2 cups clam broth

3 cups plain soy or rice milk

2 6.5 oz. cans chopped or minced clams

1/2 teaspoon white pepper

1 tablespoon dried parsley

3/4 teaspoon salt

1/2 teaspoon crushed thyme

1 bay leaf

1/4 teaspoon ground black pepper

4 cups Russet baking potatoes (about 2 large), peeled and diced into 1" cubes

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 crackers.

Number of Servings: 6

Recipe submitted by SparkPeople user ZIONESSS.