Lobster fra Diavolo

This is one of my favorite meals and although I've only had it three times I can still taste this simple yet flavorful dish.  It's just under 400 calories, low in fat and a great source of fiber! Pair it with a salad or your favorite vegetable of choice for an all around complete and healthy meal!

Last fall I went with my boyfriend lobster diving in San Diego. While I didn't do the diving, I was able to reap the benefits! This lobster he caught below was about 10 pounds and we used as a topping on homemade pizza!

But for this recipe -  we had to buy the lobsters.... east coast lobsters which I learned have the claws where as west coast ones (shown in the pictures above) do not. 

Now to the recipe! Start off by sauteing 1 tablespoon of minced garlic, 1/3 diced yellow onion and crushed red pepper (to taste; start with a "pinch"). Once the onion and garlic are golden brown add a small amount of ground black pepper, followed by 1/2 to 1 teaspoon of dry basil, 3 cans of diced tomatoes and simmer on low.

At this point start boiling water for the pasta. While whole wheat pasta is better from a nutritional standpoint, I personally like white pasta as I prefer the texture over whole wheat pasta. 

While waiting for the water to boil, you can cook the lobster one of two ways - broiling the tails or steaming the lobsters whole. If you are broiling the tails, butterfly open four 6-8oz lobster tails and remove the meat from shell. Broil until just under cooked; about 3 to 5 minutes per side.  The meat will continue to cook when removed from oven. You do not want to over cook because the meat then becomes tough and rubbery. If you are steaming the lobsters, steam whole in a pot for 8-10 minutes, or until the lobsters turn red.  Once they are done remove from the pot, butterfly the tail and remove the meat to use for the sauce.

This time we steamed the lobsters in a pot. Either way, I think the lobster meat tastes the same.

Once you have the cooked lobster tails, chop into cubes. Just prior to adding the lobster to the sauce, add 1/3 cup of Cognac to the pan. While it's simmering add the diced lobster to sauce.  Shut off heat and stir.

Once the pasta is finished cooking, serve over the pasta and garnish with fresh basil! Enjoy! This recipe serves 4.

I'm always thinking of adding vegetables to meals so I also added a salad along with (my favorite) a glass of wine! White probably pairs better but I love red wines!

Recipe courtesy of Richard Schreckengaust

[learn_more caption="Lobster Fra Diavolo Recipe"] Ingredients:

3-4 lobster tails (6-8-oz each)

1 tablespoon of minced garlic

1/3 diced yellow onion

Crushed red pepper

Ground black pepper to taste

1/2-1 tsp dried basil

2 cans diced tomatoes

1/3 cup of Cognac

Whole wheat pasta

Fresh basil (for garnish)

1/3 cup of Cognac

Directions:

1. Saute 1 tablespoon of minced garlic with 1/3 diced yellow onion and crushed red pepper (to taste; start with a "pinch").

2. When onion and garlic are golden brown add a small amount of ground black pepper, followed by 1/2-1 teaspoon of dry basil and 3 cans diced tomatoes. Simmer on low.

3. Boil pasta.

4. Butterfly open the lobster tails, remove the meat from the shell and broil until just under cooked; about 3-5 minutes per side. The meat will continue to cook when removed from oven and you don't want to overcook. The meat becomes tough and rubbery if overcooked.

5. Just prior to removing the tails add 1/3 cup of Cognac to the sauce. While it's simmering, dice up the lobster and add to sauce. Shut off heat and stir.

6. Serve over pasta and garnish with fresh basil.

Nutrition Information: Serves 4

Calories: 395, Total Fat: 0.9g, Saturated Fat: 0.1g, Cholesterol: 20.2mg, Sodium: 777mg, Potassium: 818mg, Total Carbs: 47g, Dietary Fiber: 6g, Protein: 14g, Vitamin A: 22.8%, Vitamin C: 55.2%, Calcium: 11.7%, Iron: 20%