This New York classic is characterized by its intense red color and hearty tomato flavor. Chowder usually means a thick soup containing fish or clams, and cream. Cream is not a necessary ingredient, and can easily be eliminated to make the soup low-fat.

  • 1 tablespoon canola oil
  • 1 medium onion, diced
  • 2 small cloves of garlic, chopped
  • 2 celery stalks, diced
  • ½ cup of dry white wine
  • 4 small, ripe red tomatoes, peeled and chopped
  • 3 cups of chopped clams with juice or 5- 6 1/2 ounces cans
  • 1 bottled clam juice
  • 1 cup water
  • 4 ounces of cooked (half through ), potatoes, peeled and diced.
  • 2 tablespoons of fresh thyme leaves
  • ¼ teaspoon of salt (optional)
  • 1/8 teaspoon of black pepper
  1. Heat the oil in a heavy-bottomed pot.  Add the onions, garlic and celery and sauté` until the garlic and onion begin to soften but not brown.
  2. Add the white wine and bring to a boil.  Cook until the wine is reduced to half.  Add the tomatoes, clams, clam juice, water and potatoes.  Simmer for 15-20 minutes.
  3. Remove from the heat, add the fresh thyme and season with salt and pepper.  Serve.

YEALD: 4-6 Servings, PREP TIME: 20 minutes, COOKING TIME: 40 minutes

Nutritional Information:
  • Calories: 160
  • Calories from fat: 23%
  • Total fat: 4g
  • Saturated fat: <1g
  • Cholesterol:  38.5 mg
  • Sodium:  264mg
  • Carbohydrate: 12g
  • Protein: 15g
  • Fiber: 1.5g
  • Exchange: 1 Carb and 2 Lean Meats 

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