Lobster is considered a nutritious food because it has lots of protein and almost no fat. But lobster rolls are notorious for lots of fatty mayonnaise, which seems to kill the deal. Can you still have a heart healthy lobster meal when you put it into a roll and serve it with a few chips and a pickle?
A three-ounce serving of lobster has about 16 grams of protein, one gram of fat and 80 calories. A similar serving of chicken breast has 23 grams of protein, but 12 grams of fat and 141 calories.
Whether your lobster roll is heart healthy depends on what you add to the lobster. If you use liberal amounts of mayonnaise to mix the lobster and slather lots of butter to prep your roll for toasting, you’re adding fat and calories. (Mayo has 10 grams of fat and more than 90 calories per tablespoon.)
Some alternatives to mayonnaise, which binds the chopped lobster pieces into a salad, are to use a “light” mayo or to combine some other ingredients like olive oil and Dijon mustard. You can also substitute no-fat Greek yogurt for some or all of the mayonnaise.
Here’s one “light” lobster roll recipe that should allow you to keep peace between your appetite and your scale. (Chips and pickle not included.)
This recipe serves three. Each lobster roll contains 223 calories, 22 grams of protein, 3 grams of fat, 28.5 grams of carbohydrates and 6.4 grams of sugar.
For the lobster salad
* 8 ounces cooked lobster tail meat (2 tails)
* 1 tablespoon minced chives
* 2 teaspoon minced shallots
* 2 tablespoons chopped celery
* 1 tablespoon light mayonnaise
* 1 tablespoon fat free Greek yogurt
* pinch of black pepper
* 1/2 teaspoon lemon zest
For the sandwiches
* 3/4 cup shredded lettuce
* 3 slices tomato
* 3 hot dog buns
Chop lobster into small bite-sized pieces and combine with chives, shallots, celery, mayonnaise, yogurt, black pepper and lemon zest.
Place 3 hot dog buns on a platter, top with shredded lettuce and one third of the lobster salad.
(Recipe from Gina’s Weight Watcher Recipes,http://www.skinnytaste.com/2011/06/lobster-rolls.html)
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