Preheat oven to 400°F. Spray a skillet with zero-calorie nonstick cooking spray and heat over medium-high. Season the steaks on both sides with salt and pepper. Add steaks to the skillet.
Cook until seared, about 5 minutes, then flip. Spray the steaks with zero-calorie nonstick cooking spray and add rosemary. Cook another 5 minutes.
Transfer skillet to oven and cook for about 10 minutes. Remove from pan and let rest for 5 minutes before slicing.
Arrange the lobster hard shell-side up on a cutting board. Using kitchen shears and starting from the thicker end, cut lengthwise through the top shell on each tail, stopping when you get to the end of the tail.
Using your fingers, gently pry the meat away from the shell by working your thumb between the shell and the meat. All the meat should come out of the shell easily at this point. Place the meat back in the shell.
Line a baking sheet with aluminum foil and spray with zero- calorie nonstick cooking spray. Add the lobster tails to the baking sheet. Place vegetable broth, garlic, thyme, parsley, salt, and pepper on the lobster meat.
Cook at 400°F for 8-10 minutes, until the meat is no longer opaque in color. The internal temperature should reach 160°F.