Frogmore Stew

(We served with crusty bread)

If you use frozen shrimp, be sure to thaw them before adding them to the other ingredients in the stockpot.

3 quarts water
1 tablespoon kosher salt
1 tablespoon crushed red pepper
1 tablespoon ground cumin
2 teaspoons dried thyme
2 teaspoons coarsely ground black pepper
8 garlic cloves, peeled and mashed
4 bay leaves
2 (12-ounce) cans beer
1 medium onion, cut into 8 wedges
2 pounds small red potatoes, quartered
1 pound low-fat smoked sausage or low-fat kielbasa (such as Hillshire Farms), cut into 1/2-inch-thick slices
4 ears shucked corn, halved crosswise
2 pounds large shrimp, unpeeled

Bring first 10 ingredients to a boil in an 8-quart stockpot. Add red potatoes and sausage; cook for 12 minutes. Add corn, and cook for 4 minutes. Add shrimp, and cook for 2 minutes or until shrimp are done. Drain and discard bay leaves.
Yield: 8 servings (serving size: about 2 3/4 cups)

NUTRITION PER SERVING
CALORIES 315(11% from fat); FAT 4g (sat 1g,mono 1g,poly 1.2g); PROTEIN 31.5g; CHOLESTEROL 184mg; CALCIUM 91mg; SODIUM 709mg; FIBER 3.6g; IRON 5.2mg; CARBOHYDRATE 38.2g
Joy Zacharia
Cooking Light, SEPTEMBER 2006