Low Country Boil- No Corn

This meal was a huge hit in our house this week! It was just the type of easy, delicious meal that is perfect for a busy weeknight. The leftovers made packing lunches a breeze the next day. We didn’t even miss the corn in this No-Corn twist on Low Country Boil. The carrots add a bright pop of color and sweetness. Packed with bold flavor and a touch of Southern charm, this dish is destined to earn a regular spot on your dinner table.

Potatoes- the Low Country Boil superhero

Because this dish contains potatoes, it is not fully SCD compliant. However, potatoes have been one of the foods that our daughter has been able to add back into her diet and she tolerates well. This is good news because there is great research about benefits of cooked and cooled potatoes. Potatoes contain resistant starch, a type of fiber that, when fermented by beneficial gut bacteria in the large intestine, produces butyrate, a short-chain fatty acid. To increase the resistant starch in potatoes and consequently promote butyrate production, cook potatoes and then let them cool before consuming. This combination supports gut barrier function, reduces inflammation, and provides energy for colon cells. Check out the science behind the no-so humble potato here.

Low Country Boil- No Corn

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• Author: Kristi McCollom
• Total Time: 30 minutes
• Yield: 4–6 servings 1x

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Description

Packed with a vibrant, homemade spice blend and fresh ingredients, this grain-free twist on a Southern favorite brings big flavor with minimal effort. No-Corn Low Country Boil is a weeknight win- easy to make, crowd-pleasing, and perfect for leftovers!

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Ingredients

Scale 1x2x3x

1 lb. raw shrimp- deveined, peeled or unpeeled

1 13 oz package smoked sausage- minimally processed, no sugar, no fillers or preservatives

1 lb. baby red potatoes

3 large carrots

1 large onion

8 cups water or homemade bone broth

Spice Blend Ingredients

1 bay leaf- crushed into very small pieces

½ tsp celery salt

1 ¼ tsp salt

¼ tsp pepper

2 tsp dried dill weed

¾ tsp paprika

¾ tsp garlic

¾ tsp onion

½ tsp allspice

½ tsp ground dry mustard

⅛ tsp red pepper flakes

⅛ tsp cardamom

pinch cayenne pepper

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Instructions

1. Chop the sausage, potatoes and carrots into bite-sized 1-inch cubes.
2. Cut the onion into quarters.
3. Mix all of the spices together in a small bowl. Set ½ Tbsp of the spice mixture aside.
4. In a large stock pot, bring the water or broth to a boil and add all of the spices except the reserved ½ Tbsp.
5. Carefully add the potatoes and carrots to the pot and boil for 4-5 minutes.
6. Add the onion quarters and boil for another 4-5 minutes until the onions soften.
7. Add the sausage and boil for 1-2 minutes until heated through. At this point, check to make sure the potatoes and carrots are cooked to your desired tenderness. If needed, boil for a few additional minutes until a fork can easily pierce the vegetables.
8. Finally add the shrimp and boil for 1-2 minutes until the shrimp turn pink and are just cooked.
9. Using a slotted spoon, remove all of the ingredients and put them in a large bowl. Sprinkle the reserved ½ tablespoon of spice mixture over the Low Country Boil, then gently toss until everything is evenly coated.
10. Serve with cocktail sauce, melted butter and lemon wedges. See notes on 1 optional step to add big flavor!

Notes

* For an extra punch of flavor, I like to create a quick sauce from the cooking liquid. Once you have removed the Low Country Boil ingredients, simply add 1 cup of the cooking liquid to a small pan and boil for 7-8 minutes.  The liquid will reduce down and thicken. (Adding 1 Tbsp of butter will help the thickening process.)  Once the liquid reduces to about ¼ cup, pour it over the ingredients and gently toss to coat.  The added flavor is just delicious!

• Prep Time: 10 minutes
• Cook Time: 20 minutes