Lobster Tails with Curried Chutney Dipping Sauce

Gluten Free
Health score
21%
Lobster Tails with Curried Chutney Dipping Sauce
27 min.
4
178kcal

Suggestions

Ingredients

  • pound asparagus spears fresh
  • teaspoon curry powder divided
  • tablespoon cilantro leaves fresh chopped
  • 32 ounce lobster tail pieces fresh thawed
  • 0.3 cup mango chutney 
  • 0.8 cup nonfat cream sour
  • 0.5 cup orange juice unsweetened

Equipment

  • oven
  • knife
  • peeler
  • broiler pan

Directions

  1. Split lobster shells lengthwise, cutting through hard upper shells and underneath shells with kitchen shears.
  2. Remove lobster meat through split shells. Discard shells.
  3. Snap off tough ends of asparagus.
  4. Remove scales from stalks with a knife or vegetable peeler, if desired.
  5. Combine juice and 1/2 teaspoon curry powder.
  6. Place asparagus and lobster tails on rack of a broiler pan coated with cooking spray.
  7. Brush one half of juice mixture over lobster and asparagus. Broil 5 1/2 inches from heat (with electric oven door partially opened) 12 minutes, basting often with remaining juice mixture.
  8. Remove from oven; cut lobster meat into 1/2-inch-thick slices.
  9. Combine remaining 1/2 teaspoon curry powder, sour cream, chutney, and cilantro, stirring well. Arrange asparagus spears and lobster slices on individual serving plates.
  10. Serve with chutney sauce.

Nutrition Facts

Calories178kcal
Protein32.15%
Fat3.74%
Carbs64.11%

Properties

Glycemic Index
44
Glycemic Load
10.22
Inflammation Score
-8
Nutrition Score
19.742173816847%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
3.7mg
Naringenin
0.66mg
Isorhamnetin
6.46mg
Kaempferol
1.58mg
Myricetin
0.02mg
Quercetin
15.98mg

Nutrients percent of daily need

Calories:178.16kcal
8.91%
Fat:0.76g
1.17%
Saturated Fat:0.18g
1.13%
Carbohydrates:29.29g
9.76%
Net Carbohydrates:26.44g
9.61%
Sugar:15.23g
16.92%
Cholesterol:84.53mg
28.18%
Sodium:339.11mg
14.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.68g
29.37%
Selenium:45.82µg
65.46%
Copper:1.12mg
55.85%
Vitamin K:48.01µg
45.73%
Vitamin C:23.8mg
28.85%
Phosphorus:213.28mg
21.33%
Vitamin A:1043.48IU
20.87%
Zinc:3.12mg
20.79%
Folate:82.53µg
20.63%
Iron:2.91mg
16.15%
Vitamin B12:0.92µg
15.39%
Vitamin B2:0.26mg
15.32%
Vitamin B1:0.22mg
14.98%
Calcium:144.58mg
14.46%
Potassium:498.3mg
14.24%
Vitamin E:1.98mg
13.23%
Vitamin B5:1.29mg
12.95%
Manganese:0.25mg
12.47%
Magnesium:49.88mg
12.47%
Vitamin B3:2.3mg
11.5%
Fiber:2.85g
11.38%
Vitamin B6:0.2mg
10.02%
Source:My Recipes