Also known as "Low Country Boil" or "Beaufort Stew" and the stories that are told around the neighborhoods along the beaches of the Carolinas is that Frogmore Stew is a regional specialty served when fresh shrimp and corn are in season. It is the belief that it is named after a fishing community on South Carolina’s coast. It really isn't a stew nor will you find frogs on it. Southern Runners like it for its ease of preparation and mix of protein and carbs, it is often used as a lunch or dinner just before a run. It can be made in large quantities and is fun for large family gatherings. You just dump it out on a large table covered in parchment (fisherman's wrap) paper.
2 medium onions, peeled and quartered
4 garlic cloves, smashed 1 lemon, halved, plus extra lemon wedges 1/2 cup seafood seasoning, such as Old Bay Salt (if needed) 2 pounds small red potatoes, scrubbed 2 pounds turkey kielbasa, cut into 16 pieces 8 ears corn, husked and halved 2 pounds shrimp, unpeeled Melted butter (optional)
Set a large roasting pan or stock pot over two burners. Add three quarts of water, onions, garlic, seafood seasoning, lemon halves (squeezing their juice into the water before adding the shells), and salt (if needed). Side note: we make ours in a big stock pot over our fire pit.
Bring to a boil. Add potatoes and kielbasa; return to a boil.
Cover with foil (which lets some liquid evaporate), reduce heat, and simmer until potatoes are just tender (20 minutes).
Add corn; increase heat to medium-high and cook, covered, until tender (five minutes). Top with shrimp; cover and steam (three minutes).
Turn off heat; stir shrimp into broth and let stand, covered, until cooked (two minutes). Serve with melted butter and lemon wedges. Serves eight.
CALORIES PER SERVING: 490 CARBS: 45 G PROTEIN: 46 G FAT: 15 G