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Maine Lobster Fricassee
Submitted by: Discharf
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I found this in the ADA's Easy & Elegant Entrees. This is good and a nice change for a good meal, low in sugar & fat.
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INGREDIENTS: (4 servings, prepare in 15 minutes, cook time 15 minutes, total meal in 30 minutes)
2 cups shelled Maine lobster meat, cut into bite sized pieces
1/4 cup low-fat margarine
3/4 lb. button mushrooms, cooked & sliced
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 cup skim milk
1/4 cup all-purpose flour
1/4 teaspoon paprika
2 cups cooked brown rice or cooked whole wheat pasta
parsley sprigs, chopped garnish
salt, to taste
fresh ground coarse black pepper, to taste
DIRECTIONS:
Melt the margarine in a saucepan; add the mushrooms, garlic powder, & onion powder.
Saute 5-6 minutes.
Whisk the milk and flour in a small bowl, whisking quickly to eliminate any lumps.
Pour the milk mixture into the mushroom mixture; mix thoroughly, and continue cooking 3-4 minutes.
Add the Maine lobster, paprika, and salt & pepper to taste.
Continue cooking 5-10 minutes until Maine lobster is heated through.
Spread rice or pasta onto a serving platter.
Spoon Maine lobster and sauce over the top.
Garnish with parsley & then serve.
NUTRITIONAL:
Per Serving (2 cups Maine lobster and lowfat margarine not included):
Calories 171
Calories from Fat 11 (6%)
Total Fat 1.3g
Saturated Fat 0.3g
Monounsaturated Fat 0.3g
Polyunsaturated Fat 0.5g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 23mg
Potassium 422mg
Total Carbohydrate 34.0g
Dietary Fiber 2.9g
Sugars 1.6g
Protein 7.0g
Vitamin A 131mcg
Vitamin B6 0.3mg
Vitamin B12 0.2mcg
Vitamin C 2mg
Vitamin E 0mcg
Calcium 59mg
Iron 1mg
Nutritional data provided by Recipezaar.
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