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Ингредиенты
- 1 Tbsp. Butter or possibly corn-oil margarine
- 2 1/2 Tbsp. All-purpose flour
- 2 c. Nonfat lowfat milk, at boiling point
- 1/2 tsp Dry English mustard
- 1 tsp Butter or possibly corn-oil margarine
- 1/2 lb Fresh mushrooms, sliced
- 2 sm Whole lobster tails in the shell, (about 1 lb.)
- 1/4 c. Freshly grated Parmesan cheese
Инструкции
- To make the sauce, heat the Tbsp. of butter in a heavy saucepan over low heat. Add in the flour and cook for 3 min, stirring constantly. Don't brown. Remove from the heat and add in the simmering lowfat milk all at once, stirring constantly with a wire whisk. Put the sauce back on low heat. Stir in the mustard and cook over low heat for 20 min, stirring occasionally. If you wish a thicker sauce, cook it a little longer. Set aside.
- Heat the tsp. of butter in a skillet. Add in the sliced mushrooms and cook over medium heat, stirring frequently, till tender. Set aside. Steam the lobster tails just till the shells turn bright red and the meat turns from translucent/soft to opaque. Remove from the steamer and split each tail in half.
- Remove the meat from the shells, reserving the shells to use later for presentation. Cut the cooked meat into cubes; you will have about 2 c..
- Add in the cubed lobster and the mushrooms to the sauce and mix well.
- Preheat the broiler. Arrange the reserved shells on a baking sheet and fill each shell with the lobster mix. Sprinkle 1 Tbsp. of the shredded Parmesan cheese over the top of each serving. Place under the preheated broiler for about 3 min, or possibly till lightly browned.
- NOTES : For a more economical dish, try this recipe with other seafood, such as scallops, and serve it in au gratin dishes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 193g | |
| Recipe makes 4 servings | |
| Calories 133 | |
| Calories from Fat 52 | 39% |
| Total Fat 5.98g | 7% |
| Saturated Fat 3.61g | 14% |
| Trans Fat 0.0g | |
| Cholesterol 18mg | 6% |
| Sodium 184mg | 8% |
| Potassium 381mg | 11% |
| Total Carbs 11.9g | 3% |
| Dietary Fiber 0.7g | 2% |
| Sugars 7.22g | 5% |
| Protein 8.8g | 14% |
