There is no place I’d rather be in the summer than the breathtaking coast of Maine...
And nothing I’d rather eat, anytime of year, than Maine lobster.
But if you can’t get to Maine, here’s a way to experience the region’s magical flavors (and this year’s record setting lobster harvest) in a healthy and delicious way: Skinny Lobster Salad and Light Lobster Rolls.
Unlike the salads and rolls you’ll find at the ubiquitous lobster stands that dot the roadsides of Maine, this one has no mayonnaise…which lets the natural flavor of the sweet lobster come through and drastically cuts the calories and fat.
(On it’s own, lobster is a fairly low calorie and nutrition dense food…with just 145 calories, less than a gram of fat and 29 grams of protein per cup of cooked meat. Mayo? About 900 calories and 80 grams of fat per cup!)
And by adding in chopped celery, green onions, green peas, lemon zest and fresh herbs, this lobster salad also has more fiber, color and texture….making it not only healthier, but much more beautiful and flavorful than any lobster salad you’ve had before.
So whether you’re in Maine this season–or just want to pretend that you are–enjoy this easy and delish dish..once you’ve had it, you’ll never wait in line at a roadside stand again!
SKINNY LOBSTER SALAD AND LIGHT LOBSTER ROLLS
This recipe yields almost 6 cups of lobster salad and each cup has about 150 calories…
(If you’re in New England, many markets that sell lobsters will steam them for you. To get 4 cups of lobster meat, I ordered 6 “soft shell” lobsters (which you can crack open with your hands) that were 1 and 1/4 pound each and cost about 6 dollars a piece. Hard shell lobsters will cost about 2 dollars more a pound, and take a little more work to crack, but do have more meat inside so you’ll probably need only 4 or 5.)
4 cups cooked lobster meat, chopped
3/4 cup celery, chopped fine
3 green onions, thinly sliced
1 tablespoon fresh tarragon, chopped fine
1 tablespoon fresh basil, chopped fine
Juice and zest of 2 lemons
2 tablespoons good olive oil
3/4 cup frozen peas, thawed in salted water and patted dry
Salt and white pepper to taste
Mix together the chopped lobster, celery, onions, herbs, lemon zest and lemon juice, and olive oil. Gently fold in peas and add salt and pepper to taste.
(*Note: the easiest way to thaw the peas without overcooking them is to put them in a microwave safe bowl with salted water and cook on high for 2-3 minutes. Drain and pat dry before adding to the salad.)
To make a 300 calorie lunch or supper…
Mound two cups of the lobster salad on a pile of mixed greens with some sliced tomatoes and cucumbers on the side…
(You can also add 2-3 slices of avocado. Yes, it’s another 50 calories…but because avocados have heart healthy fat, great taste and a rich texture, it’s worth it.)
Or, you can make a lobster roll by mounding a cup and a half of the lobster salad onto a multi-grain 100 calorie dinner roll…
Fill out your plate with green salad, tomatoes and cucumbers and you’ll be full without feeling any guilt…
Enjoy and Happy Summer!!
After 25 years as a local and network anchor, Lisa McRee was just another American mother struggling, and failing, to lose weight. Finally, she cracked the code, and lost 30 pounds, quickly and for good, by doing what she loves: reporting, cooking and eating! Visit The Skinny to see how she did it.
by Chef Mark Shoup