Low sodium clam chowder is a delicious and nutritious soup that can be enjoyed by everyone. It’s especially great for those who are trying to watch their salt intake. This soup is full of flavor and can be enjoyed as a light meal or as part of a larger meal. It's easy to prepare and can be made with fresh or canned clams, so you can make it any time of the year. Let’s take a look at how to make a delicious low sodium clam chowder.
Ingredients
For a low sodium clam chowder, you will need the following ingredients:
- 2 cups of chopped onions
- 1 cup of diced celery
- 1 cup of diced carrots
- 2 cloves of garlic, minced
- 1 teaspoon of olive oil
- 2 tablespoons of all-purpose flour
- 1 cup of water
- 4 cups of low-sodium chicken broth
- 2 potatoes, peeled and diced
- 1/2 teaspoon of dried thyme
- 1/4 teaspoon of black pepper
- 1/4 teaspoon of salt (optional)
- 1 bay leaf
- 2 (6.5 ounce) cans of clams, drained and chopped (or 1.5 pounds of fresh clams, cooked and chopped)
- 2 tablespoons of fresh parsley, chopped
- 1/2 cup of half-and-half
Instructions
To make a low sodium clam chowder, start by sautéing the onions, celery, carrots, and garlic in the olive oil over medium heat until the vegetables are softened, about 5 minutes. Add the flour and stir for about 1 minute. Slowly add the water, stirring constantly. Then, add the chicken broth and potatoes, and bring to a boil. Reduce the heat and simmer for about 15 minutes, or until the potatoes are tender. Add the thyme, pepper, salt, bay leaf, clams, and parsley. Simmer for about 10 minutes until the flavors have blended. Finally, stir in the half-and-half. Serve the clam chowder warm.
Tips for Making Low Sodium Clam Chowder
- If you’re using canned clams, check the label for sodium content and choose the one with the lowest sodium.
- If you’re using fresh clams, be sure to steam them before adding them to the soup.
- If you don’t want to use half-and-half, you can substitute with milk or cream.
- To add more flavor to the soup, you can also add a pinch of cayenne pepper or a splash of white wine.
- For a thicker soup, you can add 1 tablespoon of cornstarch to the soup before adding the half-and-half.
- If you prefer a thinner soup, you can add more water or broth.
- For a vegetarian version, substitute vegetable broth for the chicken broth and omit the clams.
Nutritional Information
This low sodium clam chowder is a great option for those watching their salt intake. It’s high in vitamins A and C, and it’s low in sodium and fat. One serving of this soup contains approximately:
- Calories: 173
- Fat: 7g
- Carbohydrates: 19g
- Protein: 8g
- Sodium: 105mg
- Fiber: 2g
Frequently Asked Questions
Is Low Sodium Clam Chowder Healthy?
Yes, low sodium clam chowder is a healthy option as it is low in sodium and fat and high in vitamins A and C. It's also a good source of protein.
Can I Use Fresh Clams to Make Low Sodium Clam Chowder?
Yes, you can use fresh clams to make low sodium clam chowder. Just be sure to steam them before adding them to the soup.
Can I Substitute Milk or Cream for Half-and-Half in the Low Sodium Clam Chowder?
Yes, you can substitute milk or cream for the half-and-half in this recipe. The soup will be slightly thinner, but still delicious.
What Can I Do To Make The Low Sodium Clam Chowder Thicker?
To make the low sodium clam chowder thicker, you can add 1 tablespoon of cornstarch before adding the half-and-half.
Can I Make a Vegetarian Version of Low Sodium Clam Chowder?
Yes, you can make a vegetarian version of the low sodium clam chowder. Just substitute vegetable broth for the chicken broth and omit the clams.
