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Frogmore Stew

The classic Cajun dish, courtesy of chef Pam Anderson, author of Perfect One-Dish Dinners, is great for any lazy afternoon

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Ingredients

  • 1 medium onion, quartered
  • 2 large garlic cloves, smashed
  • 1/4 cup seafood seasoning, such as Old Bay
  • 1 lemon, halved, plus 1 more cut into wedges
  • 1 lb. small red potatoes
  • 1 lb. turkey kielbasa, cut into pieces
  • 4 ears corn, husked and halved crosswise
  • 1 lb. unpeeled shrimp, preferably wild

 

How to Make It
1.) Add 1 1/2 quarts of water plus onion, garlic, seafood seasoning, salt to taste, and halved lemon (squeeze its juice into the water before tossing in the juiced rinds) to a large roasting pan. Bring mixture to a boil.

2.) Add potatoes and kielbasa and return to a boil. Cover the pot, reduce heat, and let simmer until potatoes are just tender, about 20 minutes. 3.) Add corn, increase heat to medium-high, and cook, covered, until ears are golden and tender, about 5 minutes longer. 4.) Top stew with shrimp; cover and steam for 3 more minutes. 5.) Turn off heat; gently stir shrimp into hot broth, and let stand, covered, until they are just cooked, about 2 minutes longer. 6.) Serve individual portions with lemon wedges and a bit of melted butter for dipping (if calories aren't a concern). [We halved the recipe here; double or triple amounts to feed a larger group.]

Nutritional Breakdown
Per serving
Calories: 550
Protein: 38 g
Carbs: 73 g
Fat: 12 g
Fiber:7 g
Serves 4

Frogmore?
A summer favorite, the dish gets its name from an old fishing community in South Carolina. This traditional Southern stew was created in the '60s and is sometimes called Beaufort Stew or Lowcountry or Tidewater Boil. To sample the dish near its birthplace, check out Charleston, S.C.'s Lowcountry Oyster festival, held each year in January.

 

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