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Creamy Clam Chowder

Makes 4 servings

Preparation Time: 15 min
Cooking Time: 15 min

This east coast favourite makes for a delicious starter. Or pair it with a salad for a satisfying lunch. The mushrooms give this soul-warming soup a hearty texture.

Ingredients

2 tsp canola oil 10 mL
1  pkg (227 g/8 oz) mushrooms, chopped 1 
1  small onion, diced 1 
3  cloves garlic, minced 3 
2  stalks celery, diced 2 
2 tbsp chopped fresh parsley or 15 mL (1 tbsp) dried parsley 30 mL
1 tbsp chopped fresh tarragon or 5 mL (1 tsp) dried tarragon 15 mL
3 tbsp all purpose flour 45 mL
2 cups skim milk 500 mL
1 cup sodium reduced vegetable or fish broth 250 mL
1  can (142 g) baby clams, drained and rinsed 1 
1 cup corn kernels 250 mL

Instructions

Step 1
In a soup pot, heat oil over medium heat and cook mushrooms, onion, garlic, celery, parsley and tarragon for about 8 minutes or until liquid starts to evaporate. Stir in flour until well coated.

Step 2
Pour in milk and broth; bring to a gentle boil. Stir in clams and corn and simmer gently for about 5 minutes or until thickened and bubbling slightly.

Tips

Lactose intolerant? Replace the milk with lactose-free milk or an unsweetened, fortified soy beverage.
 
You can use fresh or frozen corn in this recipe.  No need to thaw the frozen corn before using.  
 
Spice up the soup with a few grinds of pepper or a dash of hot sauce.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 208
6%
Fat / Lipides 4 g
Saturated / saturés 1 g
+ Trans / trans
Cholesterol / Cholestérol 21 mg
5%
Sodium / Sodium 126 mg
9%
Carbohydrates / Glucides 27 g
11%
Fiber / Fibres 3 g
Sugars / Sucres 10 g
Protein Protéines 16 g
22%
Vitamin A / Vitamine A
83%
Vitamin C / Vitamine C
24%
Calcium / Calcium
12%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014.  Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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