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!

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Preparation : 10 min Cooking : 10 min
350 calories/serving

Ingredients

2 lobsters, or cooked 1 kg
4 tsp lemon juice, freshly squeezed 1/2 lemon
4 tsp mayonnaise 18 g
2 tsp ketchup 10 g
1/2 stalk celery, thinly sliced 35 g
1 radishes, thinly sliced 16 g
4 slices gluten-free bread 180 g
1/4 cup mixed greens 7 g
1 pinch salt [optional] 0.2 g
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 (240 g)

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

Net Carbs

29 g

Protein

27 g

Vitamin A

15 %

Vitamin C

12 %

Calcium

9 %

Iron

15 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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