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The Diet Detective: 4 Healthy Soup Recipes to Make This Fall

Healthy New England Clam Chowder

Healthy recipe by Dr. Janet Brill, author of Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease (Three Rivers Press, 2011).

Ingredients

  • 1/2 head cauliflower (to make about 2 cups of puree)
  • 1 tablespoon extra virgin olive oil
  • 4 cloves garlic, minced
  • 1 yellow onion, chopped
  • 3 tablespoons all-purpose flour *
  • 1 cup water
  • 2 (10-ounce) cans baby clams in water, with their liquid
  • 2 cups 1-percent milk
  • 3/4 pound red potatoes, cut into 1/2-inch cubes
  • 4 sprigs fresh thyme
  • 2 bay leaves
  • Salt and pepper to taste
  • Smoked paprika, to garnish for a smoky flavor

*Use garbanzo bean (chickpea) flour to make this soup gluten-free.

More: 5 One-Pot Meals for Runners

Instructions

Chop and steam the cauliflower, then pur?e in a blender until smooth. Set aside.

In a large pot, combine the olive oil, garlic and onion and saut? for 5 minutes.

Add the flour and stir for 1 minute. Add the pur?ed cauliflower, water, clams, milk, potatoes, 2 thyme springs and the bay leaves.

Bring the soup to a boil, stir and reduce to a simmer. Cook for 20 to 30 minutes, until the potatoes are soft and the soup thickens. Stir every 5 to 10 minutes. Add salt and pepper to taste. Garnish each serving with thyme and smoked paprika.

Makes 10 Servings

Nutritional Information (serving size: 1 cup): 114 calories; 2 g fat; 13 mg cholesterol; 16 g carbs; 2 g dietary fiber; 8 g protein; 390 mg sodium.

More: Tomato Soup Recipe

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