October means a lot of things, county fairs, fall, pumpkins and Halloween, but in Kinston, it also means its time for the Evening Rotary Annual Lobster Sale. On Oct. 9, you can pick up fresh or cooked lobster at the Lenoir County Farmer's Market.

October means a lot of things, county fairs, fall, pumpkins and Halloween, but in Kinston, it also means its time for the Evening Rotary Annual Lobster Sale. On Oct. 9, you can pick up fresh or cooked lobster at the Lenoir County Farmer’s Market.

This year, you may even choose to dine on lobster for two at the House of Wang on Vernon Avenue. For tickets and additional information, call 252-521-4901. Don’t miss this once-a-year opportunity!

Is lobster good for you? One cup of Northern lobster cooked using a moist-heat method contains only 129 calories. It’s a significant source of protein, containing 28 grams, or 16 percent of the daily recommendation. Protein is vital for healthy growth and development and also provides a significant source of energy. Lobster contains a negligible amount of fat and no carbohydrates or fiber.

If you are taking yours home, here are some delicious healthy ways to use yours.

Tips for Shelling a Lobster

Grasp claw at the knuckle, near the body. With a firm twist, remove the claw from the body. Repeat with the second claw.

To remove claw meat, crack through the claw shell using a pair of kitchen shears. Alternatively, crack with a lobster cracker.

Holding the body in one hand and firmly grasping the tail in the other, twist and gently pull the tail from the body. Discard the body.

Cut the tail in half lengthwise with kitchen shears, starting from the underside. Serve halves in the shell or remove the meat.

 

Easy Stovetop Lobster Bake

1 pound small red-skinned potatoes

2 whole live lobsters, (about 1 1/2 pounds each)

12 cherrystone, steamer or littleneck clams, scrubbed

1/2 pound mussels, scrubbed and debearded if necessary (optional)

4 ears corn, husked and cut into thirds

Place a steamer basket in a large stockpot, add 1 inch of water and bring to a boil over high heat. Place potatoes in the basket, cover the pot and steam for 4 minutes. Reduce the heat slightly, if necessary, to prevent boiling over.

Place lobsters on top of the potatoes; cover and steam for 4 minutes. Place clams and mussels on top of the lobsters and potatoes; cover and continue steaming for 4 minutes more. Place corn on top of the shellfish; cover and continue steaming until the clams have opened and the potatoes are tender, 4 to 8 minutes more.

Arrange the corn, mussels, clams and potatoes on serving platters. Remove lobster claws and tails by twisting them from the body. Cut the tails lengthwise.

Serves 4, each serving contains: Calories 274, Fat 3 g, Cholesterol 56 mg, Carbohydrates 40 g, Protein 24 g, Fiber 3 g, Sodium 271 mg, Potassium 564 mg.

Roasted Lobster Tails with Ginger Dipping Sauce

Sauce:

3/4 teaspoon dry mustard

1/2 teaspoon water

3 tablespoons low-sodium soy sauce

1 tablespoon plum sauce

1 tablespoon dry sherry

3/4 teaspoon minced peeled fresh ginger

Lobster:

2 (8-ounce) fresh lobster tails

Cooking spray

1 teaspoon vegetable oil

1/4 teaspoon sesame oil

1/4 teaspoon black pepper

Sliced green onions (optional)

Preheat oven to 425 degrees

To prepare sauce, combine mustard and water in a small bowl; stir well with a whisk. Stir in soy sauce, plum sauce, sherry, and ginger; set aside.

To prepare lobster, make a lengthwise cut through the top of each lobster shell using kitchen shears, cutting to, but not through, lobster meat; press shell open. Place the lobster tails, cut sides up, in a shallow roasting pan coated with cooking spray. Combine the oils and pepper, and spoon over the lobster meat.

Bake at 425 degrees for 13 minutes or until the lobster meat turns opaque. Serve lobster with sauce, and garnish with onions, if desired.

Serves 2, each serving contains: Calories 194, Fat 5 g, Protein 27.6 g, Carbohydrate 8.3 g, Fiber 0.2 g, Cholesterol 92 mg, Sodium 1263 mg.

Grilled Lobster Rolls (adapted from Eating Well)

2 10- to 12-ounce lobster tails

2 teaspoons extra-virgin olive oil

4 whole-wheat hot-dog buns

1 cup snow peas, trimmed

1/4 cup minced celery

1/4 cup reduced-fat mayonnaise

1 tablespoon plus 2 teaspoons lemon juice

1 tablespoon minced shallot

2 teaspoons Dijon mustard

1 teaspoon chopped fresh tarragon

1/2 teaspoon freshly ground pepper

1/8 teaspoon salt, or more to taste

1/4 teaspoon garlic powder

Preheat grill to medium-high. Lay lobster tails on a cutting board with the soft side of the shell facing up. Cut the tails in half lengthwise through the shell using kitchen shears, starting from the fan. Run your fingertips along the inside of the shell to loosen the meat in the shell. Brush the meat with oil.

Lay the tails on the grill, cut-side down, and cook until the meat is lightly charred and the shell is beginning to turn red, 5 to 6 minutes. Turn and continue grilling until the meat is opaque and cooked through and the shell is completely red, 2 to 4 minutes more. Transfer the lobster to a cutting board. Meanwhile, toast buns over indirect heat, 3 to 5 minutes.

While the lobster cools, bring a small pan of water to a boil. Cook snow peas until bright green, 1 minute. Drain, refresh under cold water and slice very thinly (almost shredded). When the lobster is cool enough to handle, remove the shell and coarsely chop the meat.

Mix celery, mayonnaise, lemon juice, shallot, mustard, tarragon, pepper, salt and garlic powder in a large bowl. Stir in the chopped lobster and snow peas. Divide the salad among the toasted buns.

Serves 4, each serving contains: Calories 310, Fat 8 g, Cholesterol 86 mg, Carbohydrates 30 g, Protein 30 g, Fiber 4 g, Sodium 665 mg, Potassium 386 mg.

Healthy Lobster Bisque

4 oz. Lobster Meat, cut into chunks

1 Cup Chicken Broth

2 Tbsp. Tomato Paste

1 Cup Carrots, finely diced (blended in a blender or chopped in a food processor)

1-2 Tbsp. Onion Powder

1-2 Tbsp. Garlic Powder

14 oz. extra firm Tofu

1/2 Cup Fat Free Plain Greek Yogurt

1 Cup unsweetened almond milk

Salt to taste

Ground Pepper to taste

Dash Cayenne Pepper

1/2 Thyme

1/2 Tsp. Old Bay Seasoning or 1 bay leaf

Parsley

In a blender or with a cake mixer, combine tofu, yogurt, milk, tomato paste, sherry, onion and garlic powder and blend or whip until creamy.

In a medium pot on the stove, bring chicken broth to a boil and then add finely chopped carrots and cook over medium heat for about 3 minutes. Add in tofu mixture and stir well to combine.

Add lobster or shrimp, salt, cayenne, thyme, bay seasoning and bring to a boil, then simmer on low for about 5 minutes. Sprinkle with parsley and serve

Serves 4, each serving contains: Calories 117, Fat 2 g, Carbohydrates 6 g, Protein 20 g.

Tammy Kelly can be reached at 252-527-2191.