QualityHealth Network
We apologize if you're having problems printing your favorite recipe in Internet Explorer 6.0. Please try printing from another browser, or simply copy and paste the text into a Word document and print from there.
Recipe: Lower Fat Oyster Artichoke Stew
Servings: 8
Preparation Time: 10 min.
Cooking Time: 15 min.
 
Ingredients:
  • 1-1/2 Lbs. frozen artichoke hearts, thawed
  • 4 cup chicken stock
  • 1 cup scallions, trimmed and chopped
  • 1/4 tsp. cayenne pepper
  • 1 tsp. thyme
  • 1/3 cup all purpose flour
  • 4 cup 2\% milk
  • 4 cup shucked oysters
  • 2 Tbs. parsley, chopped
Cooking Directions:
Combine first 5 ingredients and salt to taste in a heavy saucepan. Bring to a boil. Reduce heat to medium low and simmer 12 minutes, stirring occasionally. Place flour in a bowl. Gradually stir in milk using a wire whisk or hand blender. Whisk until smooth. Stir into artichoke mixture and simmer 5-7 minutes, stirring frequently until stew begins to thicken. Add oysters and simmer 5 minutes or until oysters are just cooked throughout. Stir in parsley and serve.
 
Per Serving: calories 224, fat 7.2g, calories from fat 29%, protein 18.7g, cholesterol 74.9mg, dietary fiber 4.5g

Nutrients Exchanges
Calories 224 Milk Exchanges 0.5
Protein 18.7g Vegetable Exchanges 1.7
Carbohydrates 23.5g Fruit Exchanges 0.0
Dietary Fiber 4.5g Bread Exchanges 0.6
Sugar 7.5g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 7.2g Lean Meat Exchanges 1.5
Saturated Fat 2.8g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.6g Fat Exchanges 0.5
Poly-unsaturated Fat 2.7g
% Calories from Fat 29%    
Cholesterol 74.9mg
Sodium 758.3mg
Vitamins Minerals
Vitamin A 133.1IU Calcium 241.8mg
Thiamin (B1) 1.7mg Copper 7.7mg
Riboflavin (B2) 2.0mg Iron 10.3mg
Niacin (B3) 5.6mg Magnesium 107.0mg
Vitamin B6 2.3mg Manganese 1.1mg
Vitamin B12 24.7mcg Phosphorus 382.4mg
Vitamin C 13.7mg Potassium 757.8mg
Vitamin E 2.2IU Selenium 83.9mcg
Folate 133.4mcg Sodium 758.3mg
Pantothenic Acid 1.2mg Zinc 113.6mg