A classic one-pot meal from the South Carolina Lowcountry. This boil features tender shrimp, smoky sausage, sweet corn, and creamy potatoes, all simmered in a zesty, seasoned broth. Perfect for a casual outdoor gathering!
Prep15 min
Cook35 min
Servings6
Serving size: 650 g
1040cal
64gprotein
100gcarbs
49g
Ingredients
8 qt water (About 7.6 liters)
12 oz light american lager beer (Optional, adds depth of flavor)
0.5 cup old bay seasoning
1.5 tbsp kosher salt (Adjust to taste, as Old Bay is also salty)
A classic Southern staple, this cornbread is moist, savory, and baked in a cast-iron skillet for a perfectly crisp, golden crust. Ready in under 35 minutes, it's the perfect side for chili or soups.
Aromatic Frogmore Stew with warm cornbread – a soul-satisfying, homestyle comfort food feast!
This southern dish is perfect for dinner. With 1247.85 calories and 70.03g of protein per serving, it's a nutritious choice for your meal plan.
fat
1.5 lb smoked andouille sausage (Cut into 2-inch pieces)
6 ears corn on the cob (Shucked and halved)
2 lb shrimp (Large, shell-on, deveined)
0.25 cup fresh parsley (Chopped, for garnish)
0.5 cup butter (Melted, for serving)
1 cup cocktail sauce (For serving)
Instructions
1
Create the Aromatic Broth
In a very large stockpot (at least 16-20 quarts), combine the water, beer (if using), Old Bay Seasoning, and kosher salt.
Add the quartered onions, halved garlic head, and bay leaves.
Squeeze the juice from the lemon halves into the pot, then add the squeezed rinds.
Cover the pot and bring the mixture to a strong, rolling boil over high heat. This should take about 10-15 minutes.
2
Cook the Potatoes
Once the broth is boiling, carefully add the new potatoes.
Allow the water to return to a boil and cook for 12-15 minutes. The potatoes should be tender but still offer slight resistance when pierced with a paring knife.
3
Add Sausage and Corn
Add the sausage pieces and corn halves to the pot.
Let the water return to a boil and cook for another 5-7 minutes. The corn should be bright yellow and tender-crisp.
4
Cook the Shrimp
Turn off the heat and add the shrimp to the pot. Stir gently to ensure they are submerged in the hot liquid.
Cover the pot and let the shrimp steep in the residual heat for 3-4 minutes, or until they are pink, opaque, and curled into a 'C' shape. This prevents them from becoming tough.
5
Drain and Serve
Immediately drain the entire contents of the pot through a large colander. Discard the cooking liquid, lemon rinds, onion pieces, garlic, and bay leaves.
For a traditional presentation, pour the stew directly onto a newspaper-lined picnic table or a very large platter.
Garnish generously with fresh parsley. Serve immediately with small bowls of melted butter, cocktail sauce, and plenty of napkins.
208cal
6gprotein
28gcarbs
8gfat
Ingredients
1 cup Yellow Cornmeal (Medium or fine grind)
1 cup All-Purpose Flour
1 tbsp Granulated Sugar (Optional, for a hint of sweetness)
2 tsp Baking Powder
0.5 tsp Baking Soda
1 tsp Salt
1.5 cup Buttermilk (Full-fat recommended)
2 count Large Eggs (Lightly beaten)
4 tbsp Unsalted Butter (Melted)
Instructions
1
Preheat the oven to 425°F (220°C). Place a 9-inch cast-iron skillet in the oven to preheat for at least 10 minutes. This step is crucial for a crispy crust.
2
In a large bowl, whisk together the cornmeal, all-purpose flour, sugar (if using), baking powder, baking soda, and salt until thoroughly combined.
3
In a separate medium bowl, whisk the buttermilk and eggs together until smooth.
4
Pour the wet buttermilk mixture into the dry ingredients. Stir with a wooden spoon or spatula just until the flour is moistened. Do not overmix; a few lumps are expected and desirable for a tender crumb.
5
Using heavy-duty oven mitts, carefully remove the hot skillet from the oven. Add the 4 tablespoons of butter to the skillet. It will melt and sizzle immediately. Swirl the pan to coat the bottom and sides completely.
6
Pour all but about 1 tablespoon of the melted butter from the skillet into the batter and quickly stir to incorporate. Immediately pour the batter into the hot, buttered skillet. Spread it evenly. The batter should sizzle as it hits the hot pan.
7
Bake for 20-22 minutes, or until the top is golden brown and a wooden skewer or toothpick inserted into the center comes out clean.
8
Remove the skillet from the oven and let the cornbread cool on a wire rack for 10-15 minutes before slicing into wedges and serving warm.
