Cooking with Tammy Kelly: Chowder, Hearty and Healthy!!
Chowders, known as one of the first foods served at a community meal, but best known as a good reason for a social gathering. Chowders originated in the France in the early 1750’s and are named after a chaudron, or a three legged cauldron used by fishermen to make fresh stews upon arrival from fishing trips at sea. There are many debates over what best makes a chowder but you can bet one thing…you will find some of the best chowder anywhere made right here in Eastern North Carolina!
In case you are wondering if you read the title wrong, yes, I did say healthy chowder! Especially clam chowder, clams pack a surprisingly high nutritional punch. The amount of iron is actually higher than the amount you’d find in beef liver and iron is essential for good health. They also have significant amounts of vitamin B12, Selenium, potassium, Omega-3 fatty acids, and decent amounts of both vitamins A and E. If this all sounds like a foreign language to you, it breaks down to meaning clams are great sources of nutrition and offer many overall health benefits.
Traditionally chowder contains seafood, but these days it can be any thick, rich soup with chunks of ingredients in it. Potatoes, onions, milk or cream, flour and clams are common ingredients, but not mandatory. These days corn chowders are almost as popular as clam chowders. Too me you cannot beat a great seafood chowder of any kind. In case you want to try some of the best Eastern North Carolina Chowders, take a trip to Beaufort on Friday evening, January 17th, to the “14th Annual Clam Chowder Cook-Off”, a charity event sponsored by the NC Maritime Museum. You can get tickets by going to the event site at https://ncmaritimemuseumbeaufort.com/event/clam-chowder-cook-off/
If you want to keep your chowder, “hearty and healthy” try some of these healthy versions of your favorites!
Heart Healthy Chicken Corn Chowder
1 tablespoon olive oil
1 onion, chopped
¼ small green bell pepper, chopped
2 potatoes, peeled and cut into ½ inch cubes
¼ teaspoon black pepper
½ teaspoon paprika
3 ½ cups skim milk
¼ cup chopped parsley
2 celery stalks
1 garlic clove, minced
3 cups fresh whole kernel corn (if you can find fresh)
2 cups reduced sodium vegetable broth or water
1/8 teaspoon cayenne pepper or more to taste
1 tablespoon chopped fresh thyme
¼ cup all-purpose flour
In a stockpot, heat oil over medium heat until hot. Add celery, onion, garlic and bell pepper and cook until the vegetables are soft, 8 to 10 minutes.
Add corn, potatoes, vegetable broth, black pepper, cayenne (if using), paprika and thyme. Bring to a boil; reduce heat to medium and cook, covered, about 10 minutes, or until potatoes are tender.
In a deep bowl, whisk 1 cup of the milk with the flour until smooth. Gradually add milk and flour mixture to soup.
Add remaining 2 1/2 cups milk and cook, stirring constantly, until mixture comes to a boil and thickens slightly. Serve garnished with parsley.
Each ¾ cup serving contains; Calories 155, Fat 3g., Carbohydrates 28g., Fiber 3g., Protein 7g., Sodium 115mg.
Healthy Seafood Chowder
1 tablespoon butter
½ cup finely chopped onion
1 large bulb fennel, cored and sliced or substitute with a bunch of celery, chopped
1 pound red potatoes, diced
4 cups diagonally sliced carrots
4, 8 ounce bottles clam juice, you may substitute with seafood broth or chicken broth
1 cup water
1 teaspoon salt
¼ teaspoon ground black pepper or more to taste
1/8 teaspoon thyme
1 pound any white fish filet, cut into chunks
1 pound shrimp, peeled and deveined
½ cup heavy whipping cream
¼ cup chopped fresh parsley
Melt butter in a large saucepan over medium-low heat. Add onion and fennel, cook stirring occasionally until tender, about ten minutes.
Add potatoes, carrots, clam juice, water, salt, pepper, and thyme. Bring to a boil, reduce heat, cover and simmer until vegetables are just tender, about 10 minutes. Add fish and shrimp, simmer, covered, until shrimp are opaque, about 5 minutes.
Gently stir in cream and heat through, do not boil. Top with chopped parsley and serve.
Yields 10 cups, each 1 cup serving contains; Calories 187, Fat 7g., Carbohydrates 13g., Fiber 2g., Protein 19g., Sodium 153mg.
Manhattan Clam Chowder
31 oz. clams, canned (certainly choose fresh if they are available)
4 slices of bacon, chopped
3 celery stalk, diced
1 medium onion, diced
3 medium carrots, diced (about 10 oz.)
1 large russet potato, peeled & diced
1 large jalapeño pepper, seeded & diced (optional)
1 tsp. salt
1/2 tsp. black pepper, ground
1/2 tsp. cayenne pepper, (optional)
29 oz. diced tomatoes, canned
1 qt V8 juice
1/2 cup lemon juice
1 cup parsley, American, chopped
1 tsp. thyme, fresh
Separate & reserve the juice (approx. 1 quart) from the clams.
Heat a large stock pot on medium-high and add chopped bacon. When browned, remove bacon pieces and reserve. Add to the bacon fat remaining in the pot, celery, onion, carrots, potato, jalapeño pepper (optional).
Sauté vegetables for approximately 10 minutes. Stir in garlic, salt, black pepper, cayenne pepper, (optional). Cook for 3 minutes then stir in 1 quart of reserved clam juice. Also add tomatoes, V8 juice, lemon juice, parsley, bay leaves and thyme.
Bring soup to a boil, then reduce heat to simmer, uncovered, until the vegetables are tender.
Clam Chowder Makeover
1 tablespoon olive oil
1 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped carrot
1 teaspoon minced garlic
4 strips bacon (4 oz.), chopped
1/4 cup flour
3 cups low-fat (1%) milk
1 1/2 pounds red thin-skinned potatoes cut into 1-in. chunks
4 cans (6.5 oz. each) chopped clams, drained
2 bottles (8 oz. each) clam juice
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/2 to 1 tsp. chopped fresh thyme leaves
1/4 cup half-and-half
Heat oil in a 5- to 6-qt. pot over medium heat. Cook onion, celery, carrot, and garlic until softened, about 5 minutes. Transfer vegetables to a plate.
Cook bacon in pan, stirring, until crisp. Transfer bacon to paper towels to drain; discard all but 1 tbsp. drippings. Add flour and cook, whisking constantly, until slightly browned, about 1 minute. Slowly add milk, whisking constantly and letting mixture bubble between additions. Add potatoes, clams, juice, salt, pepper, and reserved vegetables.
Simmer until potatoes are tender when pierced, about 25 minutes. Add thyme and half-and-half. Sprinkle with bacon.
Southwestern Salmon Chowder
1 ½ pounds fresh or frozen skinless salmon filets
1 ½ cups water
2 tablespoons olive oil
¾ cup chopped red or orange sweet pepper
¼ cup thinly sliced green onions, white and green parts separated
3 tablespoons all-purpose flour
3 ½ cups low-sodium vegetable broth or stock
3 cups ½ inch pieces red-skinned potatoes
2 ½ cups low-fat milk
½ teaspoon salt
½ teaspoon black pepper
¼ - ½ teaspoon chili powder
2 cups frozen whole kernel corn, thawed or fresh if you can find it
1 teaspoon lime zest
1 avocado, chopped and/or lime wedges
Thaw salmon, if frozen. Rinse salmon fillets; pat dry. To poach fillets, in a large skillet bring the water to boiling. Add fillets. Return to boiling; reduce heat. Simmer, covered, 6 to 8 minutes or until salmon flakes easily. Remove from skillet, discarding liquid. Flake salmon into 1/2-inch pieces (If using canned salmon, skip this step and omit the water).
In a 6-qt. Dutch oven heat oil over medium-high. Add sweet pepper and white parts of onions; cook and stir 3 minutes or just until tender. Stir in flour; cook and stir 1 minute more.
Gradually stir in broth. Add potatoes, milk, salt, black pepper and chili pepper. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until slightly thick and vegetables are tender, stirring occasionally. Add corn; cook and stir 2 minutes more. Gently stir in poached or canned salmon and lime zest; heat through.
Top servings with green parts of onions and, if desired, avocado, lime wedges and/or additional ground chili pepper.
Serves 8, each 1 ¼ cup serving contains; Calories 280, Fat 10g., Carbohydrates 25g., Fiber 3g., Protein 22g., Sodium 287mg.
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