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Lobster Stock

Yield 10 cups (serving size: 1 cup)
If you're having a lobster dinner, don't toss the shells. Save them to make this simple stock. It's a great way to add fat-free flavor. The stock can be refrigerated for up to 2 days and frozen for up to a month. Any size lobsters totaling about 5 pounds

Ingredients

  • 18 quarts water, divided
  • 6 tablespoons salt
  • 2 (2 1/2-pound) whole lobsters
  • 1 tablespoon olive oil
  • 1 cup coarsely chopped fennel bulb
  • 1 cup coarsely chopped parsnip
  • 1 cup coarsely chopped carrot
  • 1/2 cup coarsely chopped celery
  • 2 whole garlic heads, halved horizontally
  • 1 large onion, quartered
  • 2 cups dry white wine
  • 2 sprigs fresh parsley
  • 2 sprigs fresh thyme

Nutrition Information

  • calories 25
  • caloriesfromfat 50 %
  • fat 1.4 g
  • satfat 0.2 g
  • monofat 1 g
  • polyfat 0.1 g
  • protein 0.5 g
  • carbohydrate 0.9 g
  • fiber 0.2 g
  • cholesterol 2 mg
  • iron 0.1 mg
  • sodium 52 mg
  • calcium 5 mg

How to Make It

  1. Bring 15 quarts of water and salt to a boil in a 19-quart stockpot; plunge lobsters headfirst, 1 at a time, into water. Return to a boil. Cover, reduce heat, and simmer 8 minutes for small lobsters (1 to 1 1/4 pounds) and 10 minutes for larger lobsters (1 1/2 to 2 1/2 pounds). Drain well; cool completely.

  2. Remove meat from cooked lobster tails and claws; reserve meat for another use. Rinse out head portion of lobsters. Place lobster shells in a large heavy-duty zip-top plastic bag. Coarsely crush shells using a meat mallet or rolling pin.

  3. Heat oil in a Dutch oven over medium-high heat. Add fennel and next 5 ingredients (fennel through onion); sauté 5 minutes or until vegetables are lightly browned. Add 3 quarts of water, crushed shells, wine, parsley, and thyme; bring to a boil. Reduce heat, and simmer 1 hour. Strain shell mixture through a sieve over a bowl, reserving stock. Discard solids.