Last week I had planned to make "chicken" pot pie on Friday night but when I was at the grocery store, I saw that 2-1lb. lobsters were $6.99/lb. I just couldn't resist and had to get them. I didn't know what I was going to do with them, but I got home and went online to see what I could do with approximately 1lb. lobster meat. I found a recipe on Allrecipes and used it as my base. It turned out really well and still very healthy.
- 1 cup vegetable stock (reduced sodium)
- 1/4 onion, chopped
- 2T unsalted light butter
- 2T flour
- 2 cups skim or 1% milk (I used skim because that's what I had and it thickened nicely, but obviously not as rich as it could be)
- 1 lb. lobster meat, cubed
- 1/2t kosher salt
- 2 shakes of worcestershire sauce
- 1 shake cayenne pepper
- Saute onion in 1/4 cup vegetable stock in a small saucepan.
- In a medium pot, melt butter. Then add flour and mix for 2 minutes to cook the flour.
- Gradually pour in the remaining stock and whisk until the flour/butter mixture is incorporated.
- Next whisk in the milk, onion, salt, and lobster. Once all incorporated, add in the worcestershire and cayenne.
- Let simmer (not boil) for 20 minutes as soup thickens.
Total fat: 6.7 grams
Saturated fat: 3.9 grams
Carbs: 11.3 grams
Protein: 28.1 grams