Frogmore Stew Low Carb

Nutriscore Rating: 71/100

Dive into the vibrant flavors of this Low Carb Frogmore Stew, a lighter twist on the classic Southern seafood boil! Brimming with tender shrimp, smoky kielbasa, and a medley of fresh low-carb vegetables like cauliflower, zucchini, and yellow squash, this one-pot wonder is seasoned to perfection with Old Bay and a hint of garlic. Simmered in a savory chicken broth and finished with cherry tomatoes and a pop of zesty lemon, this carb-conscious take on a timeless dish is as hearty as it is wholesome. Ready in just 40 minutes, it’s a perfect choice for a quick and satisfying family dinner or an impressive meal for entertaining.

Recipe Information

• Prep Time: 15 min
• Cook Time: 25 min
• Total Time: 40 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

14 items

• 1 pound shrimp (peeled and deveined)
• 12 ounces kielbasa sausage (sliced into 1/2-inch pieces)
• 3 cups cauliflower florets
• 2 medium zucchini (sliced into thick rounds)
• 1 medium yellow squash (sliced into thick rounds)
• 1 cup cherry tomatoes
• 4 cloves garlic (minced)
• 2 tablespoons old bay seasoning
• 2 tablespoons unsalted butter
• 4 cups chicken broth
• 1 medium lemon (cut into wedges, for serving)
• 2 tablespoons chopped parsley (optional, for garnish)
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

📝 Instructions

9 steps

1. In a large stockpot, melt the butter over medium heat. Add the minced garlic and cook for 1-2 minutes until fragrant.

2. Add the chicken broth, old bay seasoning, salt, and black pepper to the pot. Stir well and bring to a simmer.

3. Add the sliced kielbasa sausage to the pot and cook for 5 minutes to let the flavors combine.

4. Add the cauliflower florets to the pot and cook for another 6-7 minutes until they begin to soften.

5. Stir in the zucchini, yellow squash, and cherry tomatoes. Cook for 5 minutes until the vegetables are tender but not mushy.

6. Add the shrimp to the pot and cook for 3-4 minutes until pink and opaque.

7. Taste the broth and adjust seasoning with additional old bay, salt, or pepper if desired.

8. Remove the pot from heat and garnish the stew with chopped parsley, if using.

9. Serve hot with lemon wedges on the side for squeezing over the stew. Enjoy!

Nutrition Facts

1 serving (705.6g)

Calories		475
% Daily Value*
Total Fat		27.5 g	35%
	Saturated Fat	12.0 g	60%
	Polyunsaturated Fat	0.0 g
Cholesterol		277 mg	92%
Sodium		1764 mg	77%
Total Carbohydrate		14.8 g	5%
	Dietary Fiber	4.2 g	15%
	Total Sugars	7.8 g
Protein		44.5 g	89%
Vitamin D		5.2 mcg	26%
Calcium		142 mg	11%
Iron		2.8 mg	16%
Potassium		1365 mg	29%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 996 cal (51.4%%)

Protein: 705 cal (36.4%%)

Carbs: 237 cal (12.2%%)