This recipe has Fat (total lipid) as 93.4% and Sodium as 125% (as a percentage of RDA).
You'll likely need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 5.5% of RDA
• Calories: 61.5% of RDA
• Carbs: 38.4% of RDA
• Fat (total lipid): 93.4% of RDA
• Fiber: 16.5% of RDA
• Fructose: 1.1% of RDA
• Protein: 73.5% of RDA
• Sodium: 125% of RDA
• Sugar: 39.5% of RDA
• Vitamin A (IU): 63.8% of RDA
• Vitamin B6: 25.9% of RDA
• Vitamin C: 4.0% of RDA
• Iron: 10.8% of RDA
• Magnesium: 45.5% of RDA
• Manganese: 24.2% of RDA
• Niacin: 75.9% of RDA
• Potassium: 22.8% of RDA
• Zinc: 83.5% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Preheat oven to 350 degrees.
2.
Cook pasta in salted boiling water for 7 minutes, drain and set aside.
3.
Before you cook the lobster meat, add milk to a small sauce pan and place over medium-low heat. Make sure the milk doesn't boil. You will use the hot milk for the cheese sauce.
4.
In a sauté pan, add two tablespoons of butter and place over medium heat. Add shallots and cook for 2 minutes.
5.
Add garlic and lobster meat. Gently stir until lobster has cooked through. The lobster will turn white and firm up a little. It will only take a few minutes for the meat to cook. If you're not sure the lobster meat is cooked through, take the pan off the heat as you don't want to overcook the lobster.
6.
The lobster will finish cooking in the oven. Pour cooked lobster into a bowl and set aside.
7.
To make the roux for the cheese sauce add 4 tablespoons of butter to large pot and place over low heat. Once butter has melted, add flour and whisk for 1 minute.
8.
While whisking, slowly pour in heated milk. Continue to whisk until thickened. This can happen very fast or can take a few minutes.
9.
Once thickened, remove from heat. Add salt and pepper.
10.
Add cheese to the roux and stir until melted.
11.
Lastly add cooked pasta and lobster to the cheese sauce, mix, and pour into an 8x8 baking dish.
12.
Sprinkle with bread crumbs and bake in oven for 20 minutes. If bread crumbs have not browned, turn on the broiler and broil for about 5 minutes or until bread crumbs are golden brown. Serve immediately.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free breadcrumb for bread crumb and gluten-free all-purpose flour for all-purpose flour and gluten-free all-purpose flour for all-purpose flour and gluten-free elbow macaroni (dry) for elbow macaroni.
2.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just make the following substutions: gluten-free breadcrumb for bread crumb and gluten-free all-purpose flour for all-purpose flour and gluten-free all-purpose flour for all-purpose flour and gluten-free elbow macaroni (dry) for elbow macaroni.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1231
Protein 82.7 g
Carbohydrates 106 g
Iron 2.05 mg
Fiber 4.61 g
Calcium 55.1 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
