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Oyster and Clam Chowder

This dish was created to provide you with a great tasting and easy way to boost your body with an abundance of zinc. Eat this once a week and you will have no worries about getting this important mineral in your diet.

Oyster and Clam Chowder Prep and Cook Time: 40 minutes

Ingredients:
1 medium onion, chopped
4 medium cloves garlic, chopped
3 medium stalks celery, diced 1/4 inch pieces
2 cups + 1 TBS chicken or vegetable broth
1 cup tomato sauce
10oz jar of shucked fresh oysters, drained and rinsed, (if you can get small ones it is best)
10oz can of whole clams, drained and rinsed, (if available, use fresh clams and steam open in soup
1 TBS dried Italian herbs
2 TBS fresh chopped parsley
salt & pepper to taste

Directions:


  1. Prepare onion, garlic, and celery. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion, garlic, and celery in broth over medium heat for about 5 minutes stirring often.
  2. Add rest of broth, tomato sauce and Italian herbs. Simmer for another 25 minutes.
  3. Drain and rinse both oysters and clams. If oysters are big add to chowder about 2 minutes before canned clams. Heat for another 5 minutes. *If you are using fresh clams in the shell add a couple minutes before oysters to give them a little extra time to open. If you are using canned clams you may want to wait until soup is almost done to add, so they just heat through. Season with salt and pepper to taste and sprinkle with chopped parsley.

    Serves 4

    Serving Suggestions
    Serve with

Healthy Cooking Tips: It’s important to use good quality oysters and clams. If you are buying oysters already shucked, try to find small ones. Make sure you don’t add clams or oysters too soon. They will get tough and rubbery when they are over cooked. Give your soup a chance to cook and get a flavorful broth before adding them. They will cook quickly once added.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Oyster and Clam Chowder
1.00 serving
160.66 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
zinc 64.62 mg 430.8 48.3 excellent
vitamin B12 (cobalamin) 13.79 mcg 229.8 25.8 excellent
copper 3.30 mg 165.0 18.5 excellent
iron 23.42 mg 130.1 14.6 excellent
selenium 46.11 mcg 65.9 7.4 very good
vitamin D 226.80 IU 56.7 6.4 very good
sodium 935.15 mg 39.0 4.4 very good
protein 18.10 g 36.2 4.1 very good
vitamin C 19.21 mg 32.0 3.6 very good
manganese 0.49 mg 24.5 2.7 good
tryptophan 0.07 g 21.9 2.5 good
vitamin A 1089.02 IU 21.8 2.4 good
omega 3 fatty acids 0.44 g 17.6 2.0 good
calcium 154.10 mg 15.4 1.7 good
potassium 534.74 mg 15.3 1.7 good
phosphorus 130.06 mg 13.0 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Oyster and Clam Chowder

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For education only, consult a healthcare practitioner for any health problems.

 

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