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Roasted Lobster Tails with Ginger Dipping Sauce

Sauce:
3/4 teaspoon dry mustard
1/2 teaspoon water
3 tablespoons low-sodium soy sauce
1 tablespoon plum sauce
1 tablespoon dry sherry
3/4 teaspoon minced peeled fresh ginger

Lobster:
2 (8-ounce) frozen lobster tails, thawed
Cooking spray
1 teaspoon vegetable oil
1/4 teaspoon dark sesame oil
1/4 teaspoon black pepper
Sliced green onions (optional)

Preheat oven to 425°.

To prepare sauce, combine mustard and water in a small bowl; stir well with a whisk. Stir in soy sauce, plum sauce, sherry, and ginger; set aside.

To prepare lobster, make a lengthwise cut through the top of each lobster shell using kitchen shears, cutting to, but not through, lobster meat; press shell open. Place the lobster tails, cut sides up, in a shallow roasting pan coated with cooking spray. Combine the oils and pepper, and spoon over the lobster meat.

Bake at 425° for 13 minutes or until the lobster meat turns opaque. Serve lobster with sauce, and garnish with onions, if desired.

Yield: 2 servings (serving size: 1 lobster tail and 2 tablespoons dipping sauce)

NUTRITION PER SERVING
CALORIES 194(23% from fat); FAT 5g (sat 0.8g,mono 1.4g,poly 2.1g); PROTEIN 27.6g; CHOLESTEROL 92mg; CALCIUM 86mg; SODIUM 1263mg; FIBER 0.2g; IRON 1.2mg; CARBOHYDRATE 8.3g

Leslie Revsin - Cooking Light, DECEMBER 2000

 

Lobster Hash

4 cups coarsely chopped cooked lobster meat (about 2 1/4 pounds lobster)
4 cups chopped cooked peeled red potato
1 cup finely chopped green onions
1/2 cup chopped red bell pepper
1 teaspoon dried thyme
3/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons butter
1 tablespoon fresh lemon juice

Combine the first 7 ingredients in a large bowl; cover and chill for 1 hour.

Heat butter in a large nonstick skillet over medium heat. Add the lobster mixture to the pan, spreading evenly. Cook the lobster mixture for 10 minutes on each side or until lightly browned. Sprinkle with lemon juice.

Yield: 4 servings (serving size: about 1 1/3 cups)

NUTRITION PER SERVING
CALORIES 393(16% from fat); FAT 7.2g (sat 3.9g,mono 2g,poly 0.5g); PROTEIN 43g; CHOLESTEROL 151mg; CALCIUM 153mg; SODIUM 1229mg; FIBER 3.8g; IRON 3.3mg; CARBOHYDRATE 38.3g

Cooking Light, July 2001

 

Lobster Bisque

5 cups water, divided
2 cups clam juice
3/4 cup dry white wine, divided
2 (1 1/4-pound) whole lobsters
1 1/2 cups chopped carrot, divided
1 1/2 cups chopped celery, divided
1 1/2 cups chopped onion, divided
1 cup chopped fennel bulb, divided
1 cup fat-free, less-sodium chicken broth
1 teaspoon dried tarragon
1/2 teaspoon dried thyme
5 fresh parsley sprigs
2 bay leaves
1 1/2 tablespoons butter
2 garlic cloves, minced
2 tablespoons all-purpose flour
1 cup chopped peeled baking potato
1 (14.5-ounce) can diced tomatoes, drained
1 cup fat-free milk
1/4 cup whipping cream
2 tablespoons brandy
Chive sprigs (optional)

Combine 3 cups water, clam juice, and 1/2 cup wine in an 8-quart stockpot; bring to a boil. Add lobsters; cover and cook 10 minutes or until bright red. Remove lobsters from pan, reserving liquid in pan. Cool lobsters. Remove meat from tail and claws. Discard any roe or tomalley. Chop meat; chill until ready to use. Place lobster shells in pan. Add remaining 2 cups water, 1 cup carrot, 1 cup celery, 1 cup onion, 1/2 cup fennel, broth, tarragon, thyme, parsley, and bay leaves; bring to a boil. Reduce heat, and simmer, partially covered, 1 1/2 hours. Drain through a fine sieve over a bowl; discard solids.

Melt butter in pan over medium heat; add remaining 1/2 cup carrot, remaining 1/2 cup celery, remaining 1/2 cup onion, remaining 1/2 cup fennel, and garlic; sauté 5 minutes. Add remaining 1/4 cup wine; cook 3 minutes or until liquid almost evaporates. Sprinkle flour over carrot mixture; cook 1 minute, stirring constantly. Stir in reserved cooking liquid and potato; cook 20 minutes or until potato is tender. Add tomatoes; cook 10 minutes. Place one-third of mixture in blender; process until smooth. Pour pureed mixture into a large bowl. Repeat procedure twice with remaining mixture. Return pureed mixture to pan. Stir in lobster, milk, cream, and brandy; cook 5 minutes over medium-low heat or until thoroughly heated (do not boil). Garnish with chive sprigs, if desired.

Yield: 12 servings (serving size: 2/3 cup)

NUTRITION PER SERVING
CALORIES 153(24% from fat); FAT 4.1g (sat 2g,mono 1.3g,poly 0.3g); PROTEIN 16.3g; CHOLESTEROL 84mg; CALCIUM 83mg; SODIUM 407mg; FIBER 1.4g; IRON 0.8mg; CARBOHYDRATE 9g

Marge Perry - Cooking Light, DECEMBER 2005