Low Fat Clam Chowder/海鲜蛤浓汤


美国大蒜1 根

红萝卜1 根

洋葱1 个

土豆3 个

冷冻花蛤肉6 安士

新鲜大蛤6-8 个

牛油1/3 杯


水 1.5 夸

牛奶 1 夸



新鲜蛤洗干净,放入水中煮到开口后关火,取出蛤肉切小块与 汁水备用。


3 汤勺油放锅中加热,倒入所有的菜炒至软大约4-5分钟, 加入蛤肉汁与1/2茶勺盐加盖用中火煮。

煮大约15 分钟后,在另外的锅中加入牛油,化开后慢慢加入面粉, 快速搅拌。面粉混合物会变的越来越稠。接着就一点一点加入牛奶,每次加牛奶后要搅拌到变成糊状再加牛奶。等牛奶加完了就把菜汤一点一点加进来,等全部加完后把火调小不要让汤烧开,要保留在冒小泡的状态再煮10分钟。


1 Leek

1 carrot root

1 onion

3 Potatoes

6 oz Frozen clam meat

6-8 Fresh big clams

1/3 cup Butter

1/3 cups flour

1.5 Quart Water

1 Quart Milk

3 tablespoons Red wine vinegar

This dish is usually cooked with half and half, but in order to be healthy, I use milk instead. But the taste is still delicious.

Fresh clams, washed, place in water boil until the shells open up, turn off the heat, remove the clam meat and cut into small pieces and set aside.

Frozen clam defrost.

Dice carrots, onions and potatoes. Leek finely chopped.

Pour 3 tablespoons oil in a saucepan heat up a little bit; pour all the vegetables stir-fry until tender approximately 4-5 minutes, Add clams juice with 1/2 teaspoons of salt cover and cook with medium heat.

After cooking for about 15 minutes, add butter to another Pan, when melt slowly add flour, whisk quickly. The flour mixture will become thicker. Then add milk little by little, stir after each additional milk adding until the mixture becomes paste like. When finish adding milk, add vegetable soup in same way we do milk. Then turn the heat down to low and simmer for 10 minutes, do not let the soup start boiling.

At the end add all the clam meat and cook for 5 more minutes. Adding red wine vinegar before serving, season with black pepper and salt if needed. If you like you can also sprinkle fried Bacon on top of the soup.

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