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Lightened-Up Lobster Roll


Few foods have the classic summertime taste of a lobster roll. Unfortunately the seafood sandwich is often vilified for being full of fattening butter and mayo, and skimpy on the actual lobster, which by itself is a healthy choice: A three-ounce serving provides 16 grams of protein for 76 calories and only 1 gram of fat.

Enjoy your roll without adding rolls to your waist with this better-for-you version from Hung Huynh, winner of season three of Top Chef and executive chef at seafood hot spots Catch, Catch Miami, and The General. You'll feel transported to an idyllic New England dock watching the sun set when you dig in.

RELATED: Not everything is worth the calories. Check out our You Age It? Negate It! Summer Indulgence Edition to learn how long you'd have to work out to work off some favorite treats, then decide if you want a bite.




Serves: 4

3 pounds lobster
1 lemon 
3 tablespoons olive oil
1 tablespoon sweet rice wine (mirin)
1 teaspoon dijon mustard
1 tablespoon chopped chives
2 teaspoons minced shallot
1 pinch paprika
Zest of 1 lemon
4 potato rolls

Bring a pot of salted water to a rolling boil, add lobster, and cook for about 8 minutes. Shock in an ice water bath. Crack claws, remove meat out, and chop. (This will yield about 2 cups lobster meat.) Mix with remaining ingredients, except rolls, adding salt and pepper to taste. Lightly toast rolls and stuff with lobster salad.

Nutrition score per serving: 363 calories, 13.5g fat (3g saturated), 42g carbs, 18g protein, 2g fiber, 118mg calcium, 3mg iron, 712mg sodium


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