Frogmore Stew

Gluten Free
Health score
29%
Frogmore Stew
40 min.
6
833kcal

Suggestions


Welcome to the delightful world of Frogmore Stew, a vibrant and hearty dish that captures the essence of coastal cuisine! Originating from the Lowcountry of South Carolina, this gluten-free stew is a perfect blend of flavors and textures, making it an ideal choice for lunch, dinner, or any gathering with friends and family.

Imagine succulent shrimp, smoky andouille sausage, and tender new potatoes simmered together in a savory broth enriched with fresh tomatoes, aromatic herbs, and a splash of white wine. The addition of sweet corn and peppery arugula adds a delightful crunch and freshness, elevating this dish to a whole new level. Each spoonful is a celebration of the sea and the land, bringing together the best of both worlds.

Ready in just 40 minutes, Frogmore Stew is not only quick to prepare but also a feast for the senses. With a caloric breakdown that balances protein, fats, and carbohydrates, it’s a satisfying meal that won’t weigh you down. Serve it alongside grilled country bread rubbed with garlic for the perfect finishing touch, and you have a dish that’s sure to impress.

Whether you’re hosting a casual dinner party or simply looking to indulge in a comforting meal, Frogmore Stew is a must-try recipe that will transport you to the sunny shores of the South. Dive into this culinary adventure and savor the flavors of Frogmore Stew!

Ingredients

  • pound andouille sausage cut into 1/2-inch slices
  • cup arugula coarsely chopped
  • 0.3 cup celery stalks diced with their leaves (use the tender inner stalks) finely
  • cup wine dry white
  •  ears corn 
  • 0.5 tablespoon thyme sprigs fresh coarsely chopped
  • medium garlic clove minced
  • 1.5 teaspoons kosher salt as needed plus more
  • 0.5 cup leek white thinly sliced
  •  optional: lemon sliced
  • teaspoon old bay seasoning 
  • tablespoons olive oil extra virgin extra-virgin
  • slices bacon with garlic, for serving
  • tablespoon flat parsley italian coarsely chopped
  •  potatoes salted cooked drained
  • 1.5 pounds shrimp fresh with the very end of the tail shell intact peeled
  • cups fish stock (clam juice works in a pinch)
  • cup sacremento tomato juice 
  • cup tomatoes fresh coarsely chopped
  • tablespoons butter unsalted ()

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Place a large pot over medium-high heat until hot, about 2 minutes.
  2. Add the olive oil, leeks, and celery and cook until just translucent, about 3 minutes.
  3. Add the tomatoes, garlic, and thyme and cook, stirring occasionally, until the garlic is fragrant, about 3 minutes.
  4. Add the white wine and let it reduce by about half.2
  5. Add the Old Bay, tomato juice, fish stock, potatoes, corn, sausage, lemon, and 1/2 teaspoon of the salt and cook for 5 minutes. Meanwhile, season the shrimp with a 1/2 teaspoon of the salt and set the shrimp aside.3Reduce the heat to medium low, add the shrimp, and cover with a tightfitting lid. Cook until the shrimp are cooked through and no longer translucent, about 5 minutes.4
  6. Add the arugula, parsley, butter, and remaining 1/2 teaspoon of salt and stir to combine. Cook until the butter is melted and the arugula is just wilted, about 1 minute more. Taste and season with additional salt as desired. Ladle the stew into 6 bowls and serve with a slice of grilled bread.
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Nutrition Facts

Calories833kcal
Protein24.88%
Fat37.32%
Carbs37.8%

Properties

Glycemic Index
66.1
Glycemic Load
43.42
Inflammation Score
-9
Nutrition Score
37.843477995499%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Eriodictyol
15.38mg
Hesperetin
20.25mg
Naringenin
0.72mg
Apigenin
1.58mg
Luteolin
1.69mg
Isorhamnetin
0.14mg
Kaempferol
4.01mg
Myricetin
0.55mg
Quercetin
4.01mg

Nutrients percent of daily need

Calories:832.8kcal
41.64%
Fat:34.41g
52.94%
Saturated Fat:11.24g
70.27%
Carbohydrates:78.4g
26.13%
Net Carbohydrates:67.58g
24.57%
Sugar:10.96g
12.18%
Cholesterol:265.54mg
88.51%
Sodium:1895.74mg
82.42%
Alcohol:4.12g
100%
Alcohol %:0.59%
100%
Protein:51.62g
103.23%
Vitamin C:118.67mg
143.84%
Potassium:2500.13mg
71.43%
Phosphorus:686.65mg
68.67%
Vitamin B6:1.37mg
68.58%
Vitamin B3:11.93mg
59.64%
Copper:1.03mg
51.44%
Fiber:10.82g
43.29%
Magnesium:169.04mg
42.26%
Vitamin B1:0.63mg
42.23%
Manganese:0.83mg
41.66%
Zinc:5.14mg
34.28%
Vitamin K:34.63µg
32.98%
Iron:5.86mg
32.55%
Selenium:22.55µg
32.22%
Folate:107.2µg
26.8%
Vitamin B5:2.23mg
22.35%
Vitamin B2:0.37mg
21.59%
Calcium:206.28mg
20.63%
Vitamin A:965.32IU
19.31%
Vitamin B12:0.96µg
15.97%
Vitamin E:2.22mg
14.78%
Vitamin D:1.16µg
7.74%
Source:Chow