Most oyster stew recipes are loaded with cream and butter, which is part of what makes the soup taste so good. Nothing beats steaming oyster stew on a cold wintery day. And since oysters hold a time-honored reputation as aphrodisiacs (going with psychology here, not physiology), oyster stew could be part of a romantic Valentine's Day menu. But if you're looking for lighter fare, try this updated healthier version of oyster stew that's absolutely bursting with savory flavor. The butter has mostly been replaced with olive oil and, and you can get away with low-fat (1%) or reduced-fat (2%) milk instead of cream with the addition of rice and mushroms. The choice of wild and brown rice along with the mushrooms also increases the fiber content.
By the way, oysters are a great source of iron; one three-ounce portion of steamed oysters provides over 40 percent of the Daily Value for iron. And the form of iron in oysters is the more bioavailable heme-iron.
OK, enough with the nutrition, let's get on to a fabulous recipe.
Yield: 8 servings.
Preparation Time: About one hour.
1 lb shucked oysters, raw
1 c brown rice, uncooked
1/2 c wild rice, uncooked
6 1/2 c water, divided
1 t butter
3 T olive oil, divided
1/2 c diced celery
1/2 c diced onions
6 cups 1% or 2% milk
1 c sliced fresh button mushrooms
1/2 c chopped parsley
1 t salt
Fresh ground pepper
Drain oysters, saving liquid. Place two rice ingredients, liquid from oysters and 2 1/2 c water in a medium sauce pan, cover with lid. Bring to boil, reduce heat and let simmer 45 minutes without stirring. While rice is cooking, melt butter in a skillet, add half the olive oil setting aside remainder for sautéing mushrooms later. Add celery and onions, cook until transluscent and just turning golden. Remove from heat.
This next step is to help ensure a safe food experience with the oysters by cooking them thoroughly, directions by way of the US Food and Drug Administration. If you substitute the raw oysters with canned versions, you can skip this step. In a medium sauce pan, bring the water to a boil. Add the oysters, bring to boil again and boil for three minutes or until edges curl. Drain and rinse in cool water to stop cooking process.
Place milk along with sautéed onions and celery in a large stock pot, heat until simmering but not boiling. While milk is heating, heat remaining olive oil in sauce pan and sauté mushrooms until cooked, about five minutes. Add mushrooms, cooked rice and parsley to stock pot, continue heating. Add salt, pepper and oysters to stock pot just before serving.
Per Serving Nutritional Profile:
Calories, 320
Fat, 10 g
Saturated Fat, 3 g
Cholesterol, 55 mg
Carbs, 41 g
Dietary Fiber, 3 g
Protein, 17g
Sodium, 480 mg
Vitamin A, 15% Daily Value
Vitamin C, 10% Daily Value
Calcium, 30% Daily Value
Iron, 35% Daily Value
