Clam Chowder... with mussels!

Clam Chowder... with mussels!

A thick, chunky seafood soup, made healthier here than in the classic recipe by adding rice beverage rather than cream.

It's the famous soup from New England, but its name comes from the French «chaudière», a caldron in which fishermen made their stews fresh from the sea.

4 servings
Preparation 10 min
Cooking 30 min

350 calories per serving 


Ingredients

  paper towels    
900 g mussels   60 units
2 potatoes   400 g
1 onions, finely chopped   200 g
1 1/2 tbsp olive oil   23 mL
3 tbsp margarine non-hydrogenated   40 g
3/4 cup rice beverage, unsweetened, fortified   190 mL
4 tbsp white rice flour   40 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

I most often use mussels rather than clams, because they are more widely available and less expensive than clams.

This recipe may seem like quite a few steps but they are neither complex nor long and some are done in parallel. The only drawback: the number of pots and pans to be cleaned…, but the result is worth the trouble.

Method

Cooking the potatoes:

  1. Prepare the potatoes, with the skin on, boil or steam about 12 min, without overcooking, since they will continue to cook in another step. Peel the potatoes then cut them into ½ cm thick slices.

Cooking the onion:

  1. Heat the oil in a nonstick pan over medium heat and cook the chopped onion, taking care not to burn it. Sauté 4 min then set aside.

Cooking the mussels:

  1. Carefully rinse and brush the mussels to remove any sand. Drain. Discard any mussels that stay open, even after being tapped.
  2. Put the mussels in a pot with about 1 cm of water. Cook over medium heat, covered, 7-8 min. All the mussels will be open. Take them out and set them aside. Filter the liquid through a sieve to remove any bits of shell and sand. Set the liquid aside.
  3. Put the pot back on the stove, add the margarine and melt over low heat. Add the rice flour and cook 2-3 min stirring constantly so that the roux remains white. Slowly pour in the rice beverage, with continuous stirring, then pour in the filtered mussel liquid. Cook and stir until a creamy consistency is obtained. Add the onion, and cooked potatoes, then cook an additional 5 min.

Final step:

  1. Take advantage of these last 5 min to discard most of the mussel shells, keeping some for decoration. Also remove and discard any unopened mussels. Put all the mussels back into the pot, then cook 4 min until heated through. Season with pepper and salt, if necessary. Serve hot.

Remarks

This soup may vary in thickness after cooking, mostly depending on the amount of mussel liquid. If too thick, you may dilute it by adding some warm water. If too liquid, you may make and mix in some additional roux. (For example: in a small saucepan melt 1 tablespoon margarine over low heat; add 2 tablespoons flour, mix well and cook 3 min; add 1/4 cup of the chowder, with constant stirring; then transfer this thickened amount back into the chowder)

Nutrition Facts Table

Nutrition Facts

per 1 serving (250g)

Amount

% DV*

* DV = Daily Value

Calories

350

Fat

13 g

20 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

40 mg

Sodium

270 mg

11 %

Carbohydrate

39 g

13 %

Fibre

2 g

10 %

Sugars

2 g

Protein

19 g

Vitamin A

15 %

Vitamin C

40 %

Calcium

8 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: ½ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Saturated Fat
Source of :
Calcium, Fibre, Omega-3, Vitamin A, Vitamin K
Good source of :
Copper, Magnesium, Pantothenic Acid, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
Excellent source of :
Folacin, Iron, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin D
Diet-related health claims :
Heart-healthy

More info


This recipe is in the following categories: Shellfish | Main courses/Entrées | Diabetes-friendly | Halal | Heart-healthy | High Iron | High Vitamin D | Low Saturated Fat | Source of Omega-3 | American

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