Feb. 11--Love your sweetheart?
Then perhaps you want to do something for their heart this Valentine's Day, so it can continue to pitter-patter for you for years to come.
Instead of the usual decadent Valentine's Day dinner, we've put together a meal using recipes from the American Heart Association that will impress your darling and keep him or her in good health.
Even with chocolate creme brulee for dessert, our menu comes in at 537 calories, 14.5 total grams of fat (2 grams of it saturated) and 59 milligrams of cholesterol.
It's enough to make a dietitian's heart skip a beat.
Broiled Salmon with Pesto and Olives
Makes 4 servings
From "The American Heart Association Low-Fat, Low-Cholesterol Cookbook"
Vegetable oil spray
4 salmon fillets (about 4 ounces each)
1 cup loosely packed fresh basil
2 tablespoons pine nuts
2 tablespoons sliced black olives
1 tablespoon fat-free or light mayonnaise dressing
2 medium garlic cloves, minced
2 teaspoons olive oil
1 teaspoon grated orange zest
2 tablespoons fresh orange juice
Heat the broiler. Lightly spray a broiler-safe baking sheet with vegetable oil spray. Rinse the fish, pat dry with paper towels, and put on the baking sheet.
In a food processor or blender, process the remaining ingredients for 15 to 20 seconds, or until slightly chunky.
Using a pastry brush or spoon, spread the basil pesto mixture evenly over both sides of the fish. (The salmon can be covered and refrigerated for up to 4 hours at this point.)
Broil the fish about 4 inches from the heat for 4 to 5 minutes. Turn and broil for 4 to 5 minutes, or until the fish flakes easily when tested with a fork.
Nutrition analysis (per serving): 188 calories; 8.5 grams total fat;1.5 grams saturated fat; 0 grams trans fat; 2.5 grams polyunsaturated fat; 4 grams monounsaturated fat; 59 milligrams cholesterol; 145 milligrams sodium; 3 grams carbohydrates; 1 gram fiber; 2 grams sugar; 24 grams protein; Dietary Exchanges: 3 lean meat
Balsamic-Marinated Vegetables
Makes 10 servings (1/2 cup servings)
From the "American Heart Association Low-Salt Cookbook, Third Edition"
1 1/2 cups diced raw broccoli florets
1 1/2 cups diced raw cauliflower florets
1 medium zucchini, sliced (about 1 cup)
12 baby carrots, sliced (about 1 cup)
1/2 cup matchstick-size slices yellow onion
1 1/4 cups balsamic vinaigrette (see recipe on Page E4) or 1 cup low-fat, low-sodium Italian dressing
In a large glass or ceramic bowl, stir together all the ingredients except the vinaigrette.
Pour in the vinaigrette, stirring well. Cover and refrigerate for 6 to 24 hours, stirring occasionally.
Nutrition analysis (per serving): 51 calories; 3 grams total fat; 0 grams saturated fat; 0 grams trans fat; 1 gram polyunsaturated fat; 1.5 gram monounsaturated fat; 0 milligrams cholesterol; 23 milligrams sodium; 6 grams carbohydrates; 1 gram fiber; 4 grams sugar; 1 gram protein; Dietary Exchanges: 1 vegetable, 1/2 fat
White Corn and Rosemary Soup
Makes 6 servings (3/4 cup per serving)
From "The American Heart Association Low-Calorie Cookbook"
1 teaspoon olive oil
1 medium yellow onion, thinly sliced
1-pound package no-salt-added frozen baby gold and white corn or all-white whole-kernel corn
3 cups fat-free, low-sodium chicken broth
1 tablespoon chopped fresh rosemary or 1 teaspoon dried, crushed
1/4 teaspoon salt
1/8 teaspoon white pepper, or to taste
Fresh rosemary sprigs (optional)
In a large, heavy pot, heat the olive oil over medium heat. Cook the onion for 3 to 4 minutes, or until translucent, stirring occasionally. Stir in the corn; cook for 4 minutes, stirring occasionally. Stir in the broth and rosemary; bring to a boil over medium heat. Add the salt and white pepper. Reduce the heat; simmer for 40 minutes (no stirring needed).
Working in batches, process the soup in a blender or food processor until almost smooth. Reheat.
To serve, garnish with rosemary sprigs.
Nutrition analysis (per serving): 101 calories; 1.5 grams total fat; 0 grams saturated fat; 0 grams trans fat; 0.5 grams polyunsaturated fat; 1 gram monounsaturated fat; 0 milligrams cholesterol; 128 milligrams sodium; 18 grams carbohydrates; 2 grams fiber; 5 grams sugar; 4 grams protein; Dietary Exchanges: 1 starch
Chocolate Creme Brulee
Makes 10 servings (1/2 cup per serving)
From "The New American Heart Association Cookbook, Seventh Edition"
3 cups fat-free half-and-half
1/2 cup unsweetened cocoa powder, sifted
Egg substitute equivalent to 6 eggs, or 6 large eggs
2/3 cup sugar
3 tablespoons plus 1 teaspoon mini chocolate chips
Scant 1/2 cup sugar
1 cup fresh raspberries
Heat the oven to 325 degrees.
In a medium microwave-safe bowl, whisk together the half-and-half and cocoa (the mixture will be lumpy). Cover with plastic wrap. Microwave on 100 percent power (high) for 1 minute to 1 minute 30 seconds, or until the half-and-half is slightly warm. Whisk the mixture again to help dissolve the lumps.
Whisk in the egg substitute and 2/3 cup sugar. Pour 1/2 cup mixture into each of 10 6-ounce broiler proof custard cups.
Spoon 1 teaspoon chocolate chips into the middle of each custard cup. Place the custard cups on a 17-by-12-by-1-inch-rimmed baking sheet or large baking pan. Fill the baking sheet half full with warm water, or fill the baking pan to a depth of 1 inch.
Bake for 30 to 35 minutes, or until the center is set (doesn't jiggle when gently shaken). Transfer the baking sheet to a cooling rack. Carefully transfer the custard cups to another cooling rack. Let cool for 15 minutes. Cover and refrigerate for 2 hours to two days.
At serving time, heat the broiler.
Uncover the custard cups. Sprinkle 2 teaspoons sugar over each serving. Put the cups on a broiler-proof pan.
Broil with the tops of the cups about 2 inches from the heat for 2 to 4 minutes, or until the sugar is caramelized (watch carefully so it does not burn).
To serve, put each custard cup on a plate. Garnish the Creme Brulee with the raspberries.
Nutrition analysis (per serving): 197 calories; 1.5 grams total fat; 0.5 gram saturated fat; 0 grams trans fat; 0 grams polyunsaturated fat; 0.5 grams monounsaturated Fat; 0 milligrams cholesterol; 148 milligrams sodium; 40 grams carbohydrates; 2 grams fiber; 31 grams sugar; 10 grams protein; Dietary Exchanges: 1 fat-free milk, 1 1/2 other carbohydrate
Balsamic Vinaigrette
Makes 10 servings; 2 tablespoons per serving
From the "American Heart Association Low-Salt Cookbook, Third Edition"
1/2 cup water
1/4 cup plus 2 tablespoons balsamic vinegar
1/4 cup finely snipped fresh parsley
2 tablespoons canola or corn oil
1/2 teaspoon pepper
In a jar with a tight-fitting lid, combine all the ingredients. Shake well. Refrigerate until needed.
Nutrition analysis (per serving): 34 Calories; 3 grams total Fat; 0 grams saturated fat; 0 grams trans fat; 1 gram polyunsaturated fat; 1.5 grams monounsaturated Fat; 0 milligrams cholesterol; 4 milligrams sodium; 2 grams carbohydrates; 0 grams fiber; 2 grams sugar; 0 grams protein; 4 milligrams calcium; 16 milligrams potassium; Dietary exchanges: 1/2 fat
White corn and rosemary soup
1.5 grams total fat
Chocolate creme brulee
1.5 grams total fat
Balsamic- marinated vegetables
3 grams
total fat
Our heart-healthy Valentine's Day menu:
White corn and rosemary soup
Broiled salmon with pesto and olives
Balsamic-marinated vegetables
Chocolate creme brulee
Broiled salmon with pesto and olives
8.5 grams total fat
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