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Healthy Valentine’s Day Meal For Two

Healthy Valentine's Day MealBroiled Salmon with Miso Glaze for Two

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Combine miso, mirin, soy sauce and ginger, and you get a rich and delectable Japanese-style glaze for salmon (or chicken, tofu, pork chops, etc.). These versatile ingredients last for months in the refrigerator and add incomparable flavor.

Yield: 2 servings | Active Time: 15 | Total Time: 25

Ingredients
· 1 tablespoon miso, preferably white (see Note)
· 1 tablespoon mirin, (see Note)
· 1 1/2 teaspoons reduced-sodium soy sauce
· 1 1/2 teaspoons minced fresh ginger
· Hot pepper sauce, to taste
· 8 ounces center-cut salmon fillet, skinned (see Tip) and cut into 2 portions
· Salmon Fillets
· 1 tablespoon thinly sliced scallions
· 1 tablespoon chopped fresh cilantro
· Cilantro Chinese Parsley/ Coriander
· 1 1/2 teaspoons toasted sesame seeds, (see Tip)

Preparation
· Position rack in upper third of oven; preheat broiler. Line a small baking pan with foil. Coat the foil with cooking spray.
· Whisk miso, mirin, soy sauce, ginger and hot sauce in a small bowl until smooth.
· Place salmon fillets, skinned-side down, in the prepared pan. Brush generously with the miso mixture. Broil the salmon until just cooked through in the center, 6 to 8 minutes. Garnish the salmon with scallions, cilantro and sesame seeds.

Tips & Notes
Ingredient notes: Miso is fermented soybean paste made by inoculating a mixture of soybeans, salt and grains (usually barley or rice) with koji, a beneficial mold. Aged for up to 3 years, miso is undeniably salty, but a little goes a long way. Shiromiso (sweet or white miso), made with soy and rice, is yellow and milder in flavor; use for soup, salad dressings and sauces for fish or chicken.

Mirin is a sweet, low-alcohol rice wine essential in Japanese cooking. Look for it in your supermarket with the Asian ingredients.

Tips: Place a fish fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

Nutritional Info Per Serving:
Calories:                     214
Total Fat:                   9 g
Cholesterol:              62 mg
Carbohydrates:        7 g
Protein:                     24 g
Fiber:                         1 g
Sodium:                     421 mg
Potassium:                603 mg
Nutrition Bonus Selenium
(60% daily value), high omega-3s.
Carbohydrate Serving 1/2
Exchanges 1/2 other carbohydrates,
3 lean meat
From EatingWell


Sauteed Spinach with Pine Nuts & Golden Raisins

Pine nuts and sweet golden raisins brighten up sauteed spinach.
Yield: 2 servings | Active Time: 15 |Total Time: 15

Ingredients
· 2 teaspoons extra-virgin olive oil
· 2 tablespoons golden raisins
· 1 tablespoon pine nuts
· 2 cloves garlic, minced
· 1 10-ounce bag fresh spinach, (see Ingredient note), tough stems removed
· 2 teaspoons balsamic vinegar
· 1/8 teaspoon salt
· 1 tablespoon shaved Parmesan cheese
· Freshly ground pepper, to taste

Preparation
· Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add raisins, pine nuts and garlic; cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove from heat; stir in vinegar and salt. Serve immediately, sprinkled with Parmesan and pepper.

Tips & Notes
Note: The sturdier texture of mature spinach stands up better to sauteing than
baby spinach and it’s a more economical choice. We prefer to serve baby spinach raw.

Nutritional Info Per Serving:
Calories:                     203
Total Fat:                   13 g
Cholesterol:               23 mg
Carbohydrates:         15 g
Protein:                      9 g
Fiber:                          3 g
Sodium:                     370 mg
Potassium:                870 mg
Nutrition Bonus: Vitamin A
(280% daily value), Folate (74% dv),
Vitamin C (70% dv), Magnesium
(30% dv), Calcium (28% dv),
Potassium (25% dv).
Carbohydrate Serving 1/2
Exchanges 1 1/2 vegetable, 1/2 lean
meat, 2 1/2 fat


Herbed Whole-Wheat Couscous

Quick and versatile, serve this couscous alongside any saucy dish.
Yield: 2 servings, about 1/2 cup each Active Time: 5 | Total Time: 10

Ingredients
· 3/4 cup reduced-sodium chicken broth
· 2 scallions, sliced
· 2 tablespoons chopped fresh parsley
· 1/2 cup whole-wheat couscous

Preparation
Bring broth, scallions and parsley to a boil in a small saucepan.
Add couscous, return to a simmer, cover and remove from the heat.
Let stand, covered, 5 minutes. Fluff with a fork before serving.

Nutritional Info Per Serving:
Calories:                        256
Total Fat:                   1 g
Cholesterol:              2 mg
Carbohydrates:                47 g
Protein:                    10 g
Fiber:                        8 g
Sodium:                     57 mg
Potassium:                    62 mg
Nutrition Bonus
Carbohydrate Serving 2 1/2
Exchanges 3 Starch


Chocolate Fondue

The chocolate will stiffen if it gets cold, so enjoy it while it’s still warm. Skewer and dip anything you like—pear slices, dried apricots, even marshmallows.
Yield: 2 servings |  Active Time: 15 | Total Time: 15

Ingredients
· 3 ounces bittersweet chocolate, chopped
· 2 tablespoons heavy cream
· 1 tablespoon brewed espresso, (see Kitchen Tip)
· 1/2 teaspoon vanilla extract
· Pinch of salt
· 1 banana, peeled and cut into
8 pieces
· 8 1-inch chunks fresh pineapple
· 4 strawberries

Preparation
Place chocolate, cream, espresso, vanilla and salt in a medium microwave-safe bowl; microwave on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes. (Alternatively, see “No Microwave?” below.)
· Pour the chocolate mixture into a serving bowl. Serve with fruit.

Tips & Notes
· Make Ahead Tip: Equipment: Fondue forks or bamboo skewers
· Kitchen Tip: If you don’t have an espresso maker, look for instant espresso powder at your supermarket.
· No Microwave? Place chopped chocolate in the top of a double boiler over hot, but not boiling water.
Gently stir until almost melted. Remove from the heat and stir until the chocolate melts completely.

Nutritional Info Per Serving:
Calories:                    345
Total Fat:                   19 g
Cholesterol:              20 mg
Carbohydrates:        54 g
Protein:                    4 g
Fiber:                        7 g
Sodium:                     81 mg
Potassium:                382 mg
Nutrition Bonus
Vitamin C (90% daily value).
Carbohydrate Serving 3
Exchanges 2 fruit, 1 carbohydrate
(other), 4 fat