Clam Chowder... with mussels!

Clam Chowder... with mussels!

A thick, chunky seafood soup, made healthier here than in the classic recipe by adding milk 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 butter, unsalted   40 g
3/4 cup milk, partly skimmed, 2%   200 mL
5 tbsp white flour (all purpose)   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.
  1. Heat the oil in a pan over medium heat then cook the 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 butter and melt over low heat. Add the flour and cook 2-3 min stirring constantly so that the roux remains white. Slowly pour in the milk, 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 butter 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 (260g)

Amount

% DV*

* DV = Daily Value

Calories

350

Fat

13 g

21 %

Saturated 5 g
+ Trans 0.4 g

28 %

Cholesterol

55 mg

Sodium

280 mg

12 %

Carbohydrate

36 g

12 %

Fibre

2 g

10 %

Sugars

5 g

Protein

21 g

Vitamin A

15 %

Vitamin C

40 %

Calcium

10 %

Iron

40 %

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: ¼ serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar
Source of :
Calcium, Fibre, Omega-3, Vitamin A, Vitamin E
Good source of :
Copper, Magnesium, Pantothenic Acid, Vitamin B6, Vitamin C, Vitamin D
Excellent source of :
Folacin, Iron, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Zinc

More info


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

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