Valentine Menu
Dill Baked Fish
The American Heart Association recommends fish twice per week. This recipe will work with most varieties of fish.
Ingredients:
1 -1/2 lbs fresh fish fillets
1 tsp dill weed
sprinkle of paprika
One lemon, sliced
Directions:
Preheat oven to 425. Place boneless fish fillets in a baking dish, skin side down, and sprayed with cooking spray.
Sprinkle with dill and paprika and top with lemon slices.
Cover and bake for 15-20 minutes, until flesh turns opaque. Serve with extra lemon.
Red-Grilled Potatoes
Potatoes are naturally high in fiber, vitamin C, and potassium and may help lower your risk for heart disease when part of a heart healthy diet.
3 large potatoes1 tsp olive oil
1/4 tsp ground cumin
pinch chili powder
1/2 tsp garlic powder
1/4 tsp paprika
2 Tbsp tomato paste
2 Tbsp water
Wash, pierce and microwave the potatoes until done about 8-10 minutes. Cool and peel them, cut into cubes, and keep them aside.
Add oil to a large nonstick skillet and heat over medium-high heat. Saute the potato cubes until golden, about 3 minutes. Add the seasonings while the potatoes are cooking. Add the tomato paste and water, toss well and serve hot.
Warm Spinach Salad
Spinach and beans are chocked full of B vitamins that benefit your heart.
6 cups ready-to-serve raw spinach leaves
2 Tbsp olive oil1/4 cup sliced red onion1 cup diced tomato
1-1/2 cups kidney beans, boiled, drained (you can also use canned)
3 Tbsp cider vinegar3 Tbsp water
1 tsp Italian seasoning
Black pepper to taste
Place the spinach in a large salad bowl.
Heat a large nonstick skillet over medium-high heat.
Add the olive oil, then sauté the red onion until golden, about 3 minutes. Add the tomato, beans, vinegar, and water and heat through. Season with Italian seasoning and black pepper. Toss with the spinach and serve warm.
Red Velvet Pudding
1 box silken tofu (12 ounces)
1/2 cup sugar
2 cups assorted frozen berries (raspberries, strawberries, blueberries)
1 tsp vanilla extract
1/4 cup fat-free whipped cream
Place the silken tofu, sugar, berries, and vanilla in a food processor and puree until smooth. Pour into four individual serving dishes. If you have fresh berries on hand, it does look nice to garnish the top of your pudding with them. At serving time, top each one with a tablespoon of fat-free whipped cream.
Nutrition Facts
• Dill Baked Fish:
119 calories, 2 g fat, 0 g saturated fat, 63 mg cholesterol, 88 mg sodium, 0 g carbohydrate, 0 g fiber, 26 g protein.
• Warm Spinach Salad:
160 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 61 mg sodium, 18 g carbohydrate, 9 g fiber, 7 g protein
• Red-Grilled Potatoes:
93 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 10 mg sodium, 18 g carbohydrate, 2.5 g fiber, 3 g protein.
• Red Velvet Pudding:
174 calories, 3 g fat, 0.5 g saturated fat, 1 mg cholesterol, 34 mg sodium, 31 g carbohydrate, 2 g fiber, 6 g protein.
• For the entire meal:547 calories, 12.5 g fat, 2 g saturated fat, 63 mg cholesterol, 194 mg sodium, 67 g carbohydrate, 13 g fiber, 42 g protein.
