Frogmore Stew

This popular stew (named after the old town center on St. Helena Island) is really a boiled dinner made to showcase some of the bounty of the region. We've substituted lower-fat turkey kielbasa for the more traditional Lowcountry smoked sausage, a spicy variety made with pork.

Yield: 8 servings (serving size: 3 pieces corn, 2 sausage pieces, and 1/4 pound shrimp)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 262
  • Calories from fat: 29%
  • Fat: 8.3g
  • Saturated fat: 3g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1.6g
  • Protein: 28g
  • Carbohydrate: 20.8g
  • Fiber: 3g
  • Cholesterol: 159mg
  • Iron: 9.5mg
  • Sodium: 738mg
  • Calcium: 107mg

Ingredients

  • 3 quarts water
  • 1 (3-ounce) box crawfish, shrimp, and crab boil (such as Zatarain's)
  • 1 pound turkey kielbasa, cut into 1-inch pieces
  • 6 ears shucked corn, each cut crosswise into 4 pieces
  • 2 pounds unpeeled medium shrimp

Preparation

  1. Bring water and seasoning bag to a boil in an 8-quart stock pot; cook 10 minutes. Add sausage; cook 5 minutes. Add corn; cook 5 minutes. Add shrimp; cook 3 minutes or until shrimp are done. Discard seasoning bag. Drain.
  2. Note: Open seasoning bag to disperse spices into water, if desired. Spices will adhere to shrimp and corn and add more color to the dish.
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