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Oyster Stew with Sweet Potato and Leeks
- prep: 10 min
- cook: 0 hr
- total: 10 min
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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
