Southern-Style Shrimp and Corn Stew

Serves 6 • Cooking Time 3 to 5 hours on Low or 2 to 4 hours on High • Slow Cooker Size 4 to 7 Quarts

Slug Icon WHY THIS RECIPE WORKS: To achieve a hearty and healthy shrimp and corn stew, we started with the trinity of Southern cooking: onion, bell pepper, and celery. We microwaved the aromatics with the sausage and tomato paste along with Old Bay seasoning. And since the sausage rendered some of its fat when microwaved, there was no need for additional oil. Short-grain brown rice was nutrient-rich and held its shape in the slow cooker. Cooking it in the flavorful broth made the stew even more satisfying while slightly thickening it. We added the corn at the end of the Cooking Time to ensure that it retained its vibrant color and a satisfying crunch. Also, stirring in the shrimp at the end of the Cooking Time and letting them cook on high for 15 minutes ensured that they did not overcook. Long-grain brown rice can be substituted for the short-grain rice, if desired; however, the rice will not hold it’s shape as well. See the sidebar that follows the recipe.

8

ounces andouille sausage, halved lengthwise and sliced ½ inch thick

2

onions, chopped fine

3

celery ribs, sliced ¼ inch thick

2

red bell peppers, stemmed, seeded, and chopped fine

2

tablespoons tomato paste

4

garlic cloves, minced

1

teaspoon Old Bay seasoning

2½

cups water

2

cups chicken broth, plus extra as needed

½

cup short-grain brown rice

2

tablespoons instant tapioca

Salt and pepper

12

ounces medium shrimp (41 to 50 per pound), peeled, deveined, and tails removed

4

cups frozen corn, thawed

1½

teaspoons hot sauce, plus extra for seasoning

1. Microwave andouille, onions, celery, bell peppers, tomato paste, garlic, and Old Bay in covered bowl, stirring occasionally, until vegetables are softened, 8 to 10 minutes; transfer to slow cooker. Stir in water, broth, rice, tapioca, and ¼ teaspoon salt. Cover and cook until flavors meld and rice is tender, 3 to 5 hours on low or 2 to 4 hours on high.

2. Stir shrimp and corn into stew, cover, and cook on high until shrimp are opaque throughout, 15 to 20 minutes. (Adjust stew consistency with extra hot broth as needed.) Stir in hot sauce and season with salt, pepper, and extra hot sauce to taste. Serve.

Per 1⅔-cup serving:
Cal 350
Fat 8g
Sat Fat 2g
Chol 75mg
Carb 53g
Protein 20g
Fiber 5g
Sodium 910mg
*To reduce sodium level to 780mg, use unsalted broth.