Healthy Clam Chowder Recipe

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"I make this chowder for our annual Souper Bowl luncheon at work, and everybody loves it!" comments Chris Sheetz of Olmsted Falls, Ohio. "I've slimmed it down by using both reduced-fat margarine and mushroom soup." Tender chunks of red potatoes add color and texture to her thick chowder.
TOTAL TIME: Prep: 10 min. Cook: 35 min.
MAKES:10 servings
TOTAL TIME: Prep: 10 min. Cook: 35 min.
MAKES: 10 servings


  • 2 cups sliced fresh mushrooms
  • 4 celery ribs with leaves, chopped
  • 1 medium onion, chopped
  • 2 tablespoons reduced-fat margarine
  • 2 cans (10-3/4 ounces each) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
  • 1 bottle (8 ounces) clam juice
  • 1/2 cup white wine or chicken broth
  • 6 medium unpeeled red potatoes, cubed
  • 1/2 teaspoon salt
  • 1/4 teaspoon white pepper
  • 3 cans (6-1/2 ounces each) minced clams, undrained

Nutritional Facts

1 cup: 202 calories, 4g fat (1g saturated fat), 43mg cholesterol, 497mg sodium, 24g carbohydrate (0 sugars, 2g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.


  1. In a Dutch oven or soup kettle, saute the mushrooms, celery and onion in margarine until tender. In a bowl, whisk the soup, clam juice and wine or broth; stir into vegetable mixture. Add the potatoes, salt and pepper. Bring to a boil.
  2. Reduce heat; cover and simmer for 25 minutes. Add clams; cover and simmer for 5-15 minutes or until potatoes are tender. Yield: 10 servings.
Editor's Note: This recipe was tested with Parkay Light stick margarine.
Originally published as Clam Chowder in Light & Tasty February/March 2003, p13

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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portulaca User ID: 3126 66504
Reviewed Jan. 4, 2011

"I served it at 2 different holiday dinner parties & of the 3 soups I made, they loved this one the most. I think I'd use less than 8 oz clam juice next time."

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