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Look to the Eat Well, Live Well symbol for healthier meals. The person watching their weight can pay attention to portion size and be satisfied. And everyone else will appreciate the flavor and ease that these meals bring to the table. When you have an Eat Well, Live Well dinner meal, here's what you get:
At least 2 (and sometimes 3) fruit and vegetable servings.
Mostly "better" carbohydrates - from whole grains, beans, vegetables and fruits.
No more than 600 calories, 7 grams saturated fat and 1000 mg of sodium per serving.
(For comparison, the Daily Values, a set of general guidelines for a healthy diet, call for less than 20g saturated fat and under 2,400mg of sodium in a 2,000 calorie diet.)
Lobster Bolognese with Spaghetti Squash
Serves: 4 Active Time : 30 min
Total Time: 40 min
1 spaghetti squash (about 3 lbs total)
2 (6-9 oz each) cold water lobster tails, thawed
3 Tbsp olive oil, divided
1 bag (8 oz) Food You Feel Good About Mirepoix (Diced Vegetables) Mirepoix
1 cup Food You Feel Good About Smooth Marinara Sauce
1 cup shrimp bisque (Prepared Foods)
1 Tbsp chopped fresh parsley
1 Tbsp chopped fresh thyme
Wegmans Pan Searing Flour
Lay squash on side and cut off stem end. With squash still on side, insert sharp knife into top of squash. With downward rocking motion, cut towards cutting board. Rotate squash and using prior cut as a starting point, insert knife and cut other side. Separate squash into two halves; remove seeds.
Place squash, cut side down (one half at a time), on microwave-safe dish; cover with microwave-safe plastic wrap. Microwave on HIGH 10-12 min, until tender. Let rest 10-15 min, until cool enough to handle. Carefully remove plastic wrap to avoid steam. Run tines of fork lengthwise over squash to loosen spaghetti-like strands; scoop out strands. Set aside and keep warm.
Prepare lobsters: Remove from shell by cutting down back of shell with scissors and pulling apart to remove meat. Cut meat in half lengthwise, then cut each half into medium chunks. Set aside.
Prepare Bolognese-style sauce: Heat 2 Tbsp olive oil in skillet on MEDIUM-HIGH heat. Reduce heat to MEDIUM. Add mirepoix; cook, stirring, 5-7 min until brown and soft (caramelized).
Add marinara sauce; bring to simmer. Simmer 10 min. Add shrimp bisque; return to simmer. Finish with herbs; season to taste with salt and pepper. At this point, begin pan-searing the lobster meat.
Dust lobster meat with pan searing flour; pat off excess. Heat remaining 1 Tbsp olive oil in pan on MEDIUM-HIGH until oil faintly smokes; add lobster. Turn when caramelized (edges turn paper bag-brown one-quarter of the way up sides), 2-3 min per side or until internal temperature reaches 135 degrees. Check by inserting thermometer into thickest part of meat. Remove from pan; rest lobster 5 min.
Transfer spaghetti squash strands to center of serving plate or bowl; top with Bolognese-style sauce, then lobster.
Recipe featured in Wegmans Menu Magazine Winter 2005, on pg.42.
Nutrition Info: Each serving (3/4 cup sauce with 3/4 cup squash) contains 310 calories, 22g carbohydrate (4g fiber), 19g protein, 16g fat (4g saturated fat), 75mg cholesterol and 930mg sodium. Diabetes Exchanges: 1.5 Carbohydrate, 2 Meat, 1 Fat
