Ingredients
1 ½ cup dried whole wheat rigatoni or rotini (6 ounces)
1 large lobster tail (8 to 10 ounces)
2 cup small broccoli florets
Nonstick cooking spray
¾ cup chopped red sweet pepper (1 medium)
⅓ cup chopped onion (1 small)
1 6.5 ounce container light semisoft cheese with garlic and herb
2 cup fat-free milk
1 tablespoon all-purpose flour
1 cup shredded reduced-fat Italian-style cheese blend (4 ounces)
½ teaspoon finely shredded lemon peel
¼ teaspoon ground black pepper
⅓ cup whole wheat or regular panko (Japanese-style bread crumbs)
Directions
Preheat oven to 375°F. In a 4-quart Dutch oven cook pasta according to package directions, adding the lobster tail for the last 7 minutes of cooking and adding the broccoli for the last 3 minutes of cooking. Drain and set aside. When lobster tail is cool enough to handle, remove the lobster meat from shell and coarsely chop the meat; discard shell.
Meanwhile, coat a large nonstick skillet with cooking spray; heat skillet over medium heat. Add sweet pepper and onion to skillet. Cook about 5 minutes or until tender, stirring frequently. Remove skillet from heat. Stir in semisoft cheese until melted.
In a medium bowl whisk together milk and flour until smooth. Add all at once to sweet pepper mixture in skillet. Cook and stir over medium heat until thickened and bubbly. Reduce heat to low. Stir in Italian-style cheese blend until melted. Stir in cooked pasta, broccoli, chopped lobster, lemon peel, and black pepper.
Transfer mixture to a 2-quart casserole. Sprinkle with panko. Bake for 15 to 20 minutes or until heated through and top is golden brown.
Nutrition Facts (per serving)
322 | Calories |
10g | Fat |
35g | Carbs |
25g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Calories 322 | |
% Daily Value * | |
Total Fat 10g | 13% |
Saturated Fat 6g | 30% |
Cholesterol 68mg | 23% |
Sodium 402mg | 17% |
Total Carbohydrate 35g | 13% |
Total Sugars 9g | |
Protein 25g | 50% |
Vitamin C 52.6mg | 58% |
Calcium 313mg | 24% |
Iron 1.4mg | 8% |
Potassium 385mg | 8% |
Folate, total 100.8mcg | |
Vitamin B-12 0.8mcg | |
Vitamin B-6 0.2mg |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.