Jennifer Causey

An East Coast classic gets a nutritional overhaul with far less sodium and sat fat than the original.

Jamie Vespa, MS, RD
February 13, 2018

A classic bowl of clam chowder—in all of its creamy, comforting glory—can add up to over half a day's sodium allowance and almost half a day's saturated fat. To build all the great flavor with less sodium, we skip the bottled clam juice and make a quick homemade clam stock to draw lots of flavor from the shells.

Our remake of spaghetti and meatballs brings the family favorite to new heights:

Seek the freshest clams from your local fishmonger; their shells should be closed or just slightly open before cooking. Your brain will also benefit from every bit of the clams' vitamin B12 goodness (low levels are associated with a higher risk for dementia); one serving of this soup delivers 100% of your daily goal. Just 1/2 cup of half-and-half adds ample richness; the rest comes from the potatoes. Our chowder is so satisfying, you don't even need oyster crackers.

View the recipe: New England Clam Chowder

Healthy Supermarket Pick

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