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Healthy Lobster Roll Recipe

Healthy Lobster Roll Recipe

When it comes to DMV staple foods few things beat the lobster roll; well, unless your a die hard Marylander and prefer your seafood steamed crab style ;)

Either way, with the added sodium and fat from flavorings its hard to get your fix when you're on a meal plan tuned for fat loss or training for a competition, that's why we thought we'd pass on this awesomely healthy (and equally tasty) lobster roll recipe!

And if you think there's no possible way that lobster could ever be healthy here's a little nutritional bonus for you about this tantalizing crustacean:

Ounce for ounce, lobster is lower in fat and calories than boneless, skinless chicken breast (90 calories versus 160 calories in a 3 1/2-oz serving). Better yet, lobster is also rich in omega-3 fatty acids, which help to lower cholesterol and may reduce your risk of heart disease.

So try out the recipe below rest assured that your body and your tummy will thank you later!



HealthyLobsterRoll-595



DURATION:30min COOK TIME:15min PREP TIME: 15min

SERVINGS: 4


Ingredients

  • 2 tbsp low-fat olive oil mayonnaise
  • 2 tbsp nonfat plain Greek yogurt
  • 1 scallion or green onion, thinly sliced
  • 1 tbsp fresh lemon juice
  • 2 tbsp chopped fresh dill
  • 12 oz cooked and chilled lobster meat, cut into 1/2-inch chunks
  • Sea salt and fresh ground black pepper, to taste
  • 4 whole-wheat top-cut hot dog buns


Preparation

  1. In a large bowl, combine mayonnaise, yogurt, scallion, lemon juice and dill. With a rubber spatula, fold in lobster and season with salt and pepper. Cover and refrigerate until needed. (NOTE: Mixture may be prepared in advance and refrigerated overnight.)
  2. Preheat oven to 400°F. Place buns on a baking sheet and toast for 4 to 6 minutes or until light golden brown. Scoop lobster mixture into buns, dividing evenly. Serve immediately.

Nutrition Information

  • Serving Size: 1 roll and 1/2 cup lobster mixture
  • Calories: 226
  • Carbohydrate Content: 25 g
  • Cholesterol Content: 61 mg
  • Fat Content: 4.5 g
  • Fiber Content: 3 g
  • Protein Content: 22 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 417 mg
  • Sugar Content: 3 g