Oyster Stew with Sweet Potato and Leeks
Oyster Stew with Sweet Potato and Leeks
  • prep: 10 min
  • cook: 0 hr
  • total: 10 min
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  • servings:
  • Summary

    High in zinc and iron, oysters star in this velvety stew, which is also packed with beta-carotene, courtesy of flavorful sweet potato.

    Ingredients

    • 2 tablespoons unsalted butter
    • 1 tablespoon safflower oil
    • 1 tablespoon minced fresh ginger
    • 1 leek, white and light green parts only, cut in 1/4-inch dice and washed
    • 1 medium sweet potato, 6 ounces, peeled and diced 1/4-inch thick
    • 2 tablespoons all-purpose flour
    • 3 cups fat-free milk
    • 13 shucked oysters, liquor saved
    • Coarse salt and freshly ground pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 258 % Daily Value *
    • Total Fat: 9 g 14.38%
    • Saturated Fat: 4 g 19.33%
    • Trans Fat: 0 g %
    • Cholesterol: 15 mg 5.09%
    • Sodium: 259 mg 10.77%
    • Calcium: 491 mg 49.09%
    • Potassium: 684 mg 19.54%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 3.88%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 29 g %
    • Dietary Fiber: 1 g 2.58%
    • Sugar: 25 g
    • Protein: 13 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 19.07%
    • Vitamin C 5.28%
    • Vitamin D 36%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk2
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy2 c
    • MyPlate - Protein Total0 oz-eq

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