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Lobster Roll

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This is a staple summer meal throughout New England and the Maritime provinces, with plenty of variations, depending on the location and the restaurant: Make your own!

Preparation : 10 min Cooking : 10 min
350 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kid-friendly
  • Diabetes-friendly
  • Heart-healthy

Ingredients

2 lobsters, live 1 kg
4 tsp lemon juice, freshly squeezed 1/2 lemon
4 tsp mayonnaise 20 mL
2 tsp ketchup 10 mL
1/2 stalk celery, thinly sliced 35 g
1 radishes, thinly sliced 16 g
4 slices gluten-free bread
1/4 cup mixed greens 7 g
salt [optional]
ground pepper to taste [optional]

Before you start

A mandolin will make slicing the radish and celery easier.

Method

  1. Remove the elastic bands from the claws and plunge one lobster, head-first, into a large pot of salted boiling water, with the tail tucked underneath (to avoid being splashed by the tail). Loosely cover the pot and cook the lobsters over moderately high heat until the shell turns red. From the time the water comes to a boil again, plan to cook 5 min for a 500 g lobster (add 1 min for each additional 100 g). Transfer the lobsters with tongs to a sink to drain and cool. Obviously, this step is skipped if starting with a cooked lobster.
  2. When the lobsters are cool enough to handle, twist off the claws and crack them, then remove the meat. Halve the lobsters lengthwise with a large knife or poultry shears, beginning from the tail end, then remove the tail meat. Cut all the lobster meat into bite-size pieces then set them aside.
  3. In a bowl, stir together the lemon juice, mayonnaise, and ketchup until well blended. Mix in the celery and radish, then lightly mix in the lobster so it just gets coated without falling apart.
  4. Stuff the lobster filling between 2 slices of wheat-free bread and put the greens over the filling. Season with salt and pepper then enjoy.

Nutrition Facts Table

per 1 Serving (240g)

Amount

% Daily Value

Calories

350

Fat

13 g

20 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

80 mg

Sodium

690 mg

29 %

Carbohydrate

34 g

11 %

Fibre

5 g

22 %

Sugars

2 g

Protein

27 g

Vitamin A

15 %

Vitamin C

12 %

Calcium

9 %

Iron

15 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 3 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Folacin, Manganese, Vitamin A, Vitamin B2, Vitamin B6, Vitamin C
Good source of  :
Fibre, Iron, Magnesium, Pantothenic Acid, Phosphorus, Potassium, Vitamin E, Vitamin K
Excellent source of  :
Copper, Niacin, Selenium, Vitamin B12, Zinc
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 0
Meat and Alternatives 2 ½
Fats 1 ½

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