Slow Cooker Manhattan Clam Chowder

This tomato-based chowder is packed with lean protein from clams and loaded with fiber-rich vegetables, making it a hearty, low-fat alternative to cream-based soups.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (9 servings), not per serving.

• 1 1/2 cups potatoes, sliced · 206 kcal in the whole recipe
• 3 medium celery stalks, sliced · 20 kcal in the whole recipe
• 1 large onion, chopped · 62 kcal in the whole recipe
• 1/2 cup low-sodium tomato puree · 51 kcal in the whole recipe
• 1 1/2 cups carrots, sliced · 88 kcal in the whole recipe
• 2 cans (6.5 ounces each) clams, drained and chopped · 326 kcal in the whole recipe
• 1 1/2 teaspoons dried thyme · 4 kcal in the whole recipe
• 1 bay leaf
• 2 dashes black peppercorns
• 1 1/2 cups water
• 2 cups low-sodium tomato juice · 115 kcal in the whole recipe
• 1 tablespoon dried parsley flakes

Method

1. Prepare the vegetables by slicing the potatoes, celery, and carrots, and finely chopping the onion.

   

2. In a slow cooker, combine the sliced vegetables, chopped onion, drained clams, tomato puree, tomato juice, water, dried thyme, bay leaf, and black peppercorns, then stir well.

   

3. Cover and cook on low heat for 8 to 10 hours until all the vegetables are completely tender.

   

4. Before serving, remove the bay leaf and peppercorns, then stir in the dried parsley flakes.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.