Recipes · American · Soups and Broths
Clam Chowder
One serving has 461 kcal and 20 g protein, and at least a fifth of a woman's daily need of cobalamin (270%), selenium (54%), vitamin K (51%), phosphorus (49%), pyridoxine (43%) and vitamin C (37%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (418 g)
- Difficulty: Medium
- Diets: Non-Vegetarian
- Contains: celery, dairy, gluten, pork, shellfish
Ingredients
- 30 g Pork, cured, bacon, unprepared
- 7 g Butter, without salt
- 3 g Garlic, raw
- 37.5 g Onions, raw
- 0.5 g Spices, thyme, dried
- 6 g Wheat flour, white, all-purpose, enriched, bleached
- 60 g Milk, whole
- 60 g Soup, vegetable broth, ready to serve
- 46.3 g Clams, canned
- 0.1 g Spices, bay leaf
- 105 g Potatoes, flesh and skin, raw
- 60 g Cream, fluid, half and half
- 0.5 g Salt, table
- 0.3 g Spices, pepper, black
- 2 g Parsley, fresh
Method
- Heat a large pot over medium-high heat. Cook the bacon until it’s brown and crispy, about 6-8 minutes. Transfer the bacon to a plate lined with paper towels, leaving 1 tablespoon of bacon fat in the pot.
- Add the butter to the pot and let it melt. Add the garlic and onion, cooking and stirring often until the onions are translucent, about 2-3 minutes. Add the thyme and cook for another minute until it’s fragrant.
- Stir in the flour and cook for about 1 minute until it’s lightly browned. Gradually add the milk, vegetable stock, clam juice, and bay leaf, whisking constantly until the mixture thickens slightly, about 1-2 minutes. Add the potatoes.
- Bring the mixture to a boil, then reduce the heat and let it simmer until the potatoes are tender, about 12-15 minutes.
- Stir in the half and half and the clams, cooking until heated through, about 1-2 minutes. Season with salt and pepper to taste. If the soup is too thick, add more half and half until it reaches the desired consistency.
- Serve immediately, garnished with the cooked bacon and parsley if desired.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 461 kcal | 22% |
| Carbohydrates | 35.7 g | |
| Water | 331 mL | |
| Fiber | 3.4 g | 12% |
| Protein | 20.1 g | 42% |
| Tryptophan | 0.08 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.2 g | |
| Leucine | 0.32 g | |
| Lysine | 0.22 g | |
| Methionine | 0.09 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.21 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.26 g | |
| Histidine | 0.1 g | |
| Fat | 26.5 g | |
| Monounsaturated | 8.9 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0.03 g | |
| Omega-6 | 2.1 g | |
| Saturated | 12.9 g | |
| Trans-Fats | 0.32 g | |
| Cholesterol | 80.6 mg | |
| Calcium | 206 mg | 21% |
| Copper | 0.21 mg | 23% |
| Iron | 3.1 mg | 17% |
| Magnesium | 61.3 mg | 20% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 343 mg | 49% |
| Potassium | 815 mg | 17% |
| Selenium | 29.6 µg | 54% |
| Sodium | 698 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.88 mg | 18% |
| Pyridoxine (vitamin B6) | 0.56 mg | 43% |
| Folate (vitamin B9) | 42.9 µg | 11% |
| Cobalamin (vitamin B12) | 6.5 µg | 270% |
| Choline | 92.2 mg | 22% |
| Vitamin A | 192 µg | 27% |
| Vitamin C | 27.8 mg | 37% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 0.94 mg | 6% |
| Vitamin K | 46.1 µg | 51% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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