Oysters Rockefeller - 34g Carbs, 1g Fiber, 7g Sugar
To save time, you can buy oysters that are already shucked.
Number of Servings: 2
Serving Size: about 6 oysters
1 cooking spray
1 Tbsp margarine
2 Tbsp all-purpose flour
1 fat-free half-and-half
1/4 tsp salt (optional)
1/4 tsp ground black pepper
1/4 cup chopped frozen spinach, thawed and drained
1/4 cup bread crumbs
3 Tbsp grated fresh Parmesan cheese
1 lb fresh oysters, shucked and with juice
2 Tbsp white wine
1. Preheat oven to 350 degrees. Coat an 8-inch pie or cake pan with
cooking spray; set aside.
2. In a small nonstick skillet, melt margarine over medium heat. Add
flour to margarine, stirring constantly. Cook for 2-3 minutes to make
a roux.
3. In a small saucepan, bring half-and-half to a low boil over medium
high heat. Add roux, salt, and pepper to half-and-half while whisking.
Boil for 2 minutes; stir in spinach and cook 2 more minutes.
4. In a small bowl, combine bread crumbs and Parmesan cheese; set aside.
5. Line the bottom of the pie or cake pan with the oysters and their
juice. Sprinkle wine over the oysters. Pour spinach and sauce mixture
over the oysters and sprinkle bread crumb mixture over the top.
6. Bake for 20 minutes or until oysters are done.
Nutrition Information per Serving:
298 Calories, 101 Calories from Fat, 11g Total Fat, 3g Saturated Fat,
34mg Cholesterol, 269mg Sodium, 34g Total Carbs, 1g Dietary Fiber,
7g Sugars, 13g Protein
Exchanges Per Serving: 1 Lean Meat, 2 1/2 Carbohydrate, 1 1/2 Fat
From: "ADA Cookbooks" American Diabetes Association