Low Fat Classic Oyster Stew
Savor the rich, briny flavor of oysters in a healthier twist on a cherished seafood classic with this Low Fat Classic Oyster Stew recipe. Made with fresh oysters, skim milk, and low-sodium chicken broth, this creamy stew is lighter yet deeply comforting. Finely diced celery and onion add a subtle sweetness, while cayenne pepper lends a gentle kick that balances the delicate oceanic taste. Thickened with a simple flour base and adorned with fresh parsley, this silky stew is perfect for cozy dinners without the guilt. Ready in just 45 minutes and packed with flavor, it’s an easy-to-make, low-fat seafood dish that’s sure to impress.
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Recipe Information
Ingredients
- 1 pint fresh oysters
- 2 cups low-sodium chicken broth
- 2 cups skim milk
- 2 stalks celery
- 1 medium onion
- 2 tablespoons unsalted butter
- 2 tablespoons all-purpose flour
- 0.5 teaspoon salt
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon cayenne pepper
- 2 tablespoons fresh parsley
Instructions
Begin by draining the oysters, reserving 1 cup of the oyster liquid. Chop the oysters into bite-sized pieces and set them aside.
Finely chop the celery and onion and set them aside.
In a large pot, melt the butter over medium heat. Add the chopped celery and onion, cooking until they become soft and translucent, about 5 minutes.
Stir in the all-purpose flour and cook the mixture for 1 minute to get rid of the raw flour taste.
Gradually add the reserved oyster liquid and the low-sodium chicken broth to the pot, stirring continuously until the mixture is smooth and well combined.
Bring the mixture to a gentle simmer, then reduce the heat to low. Add the chopped oysters to the pot.
Pour in the skim milk slowly while stirring. Raise the heat to medium, and cook the stew, stirring occasionally, until it becomes thick and creamy, about 15 minutes. Be sure not to let it come to a hard boil.
Season the stew with salt, ground black pepper, and cayenne pepper to taste.
Finally, garnish with freshly chopped parsley before serving hot.
Nutrition Facts
Calories |
214 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.1 g | 12% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 78 mg | 26% | |
| Sodium | 489 mg | 21% | |
| Total Carbohydrate | 18.6 g | 7% | |
| Dietary Fiber | 1.3 g | 5% | |
| Total Sugars | 8.2 g | ||
| Protein | 14.2 g | 28% | |
| Vitamin D | 10.9 mcg | 54% | |
| Calcium | 287 mg | 22% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 628 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
