Healthy Dinner Menu for Your Valentines

 Eating Healthy This Valentine’s Day: A Full Dinner Menu

on February 12, 2013

Happy (almost) Valentine’s Day! Don’t you love how it creeps up, just when you thought you had your holidays covered? We trek a marathon of calories to New Years, then awaken with a firm resolve to leave the heavy dishes and cookies behind. We’re eating great, feeling great, and ready to win big in 2013 by entering the TLS Find Your Fit Challenge. Then, smack in the middle of February, the trick or treat of adulthood: Valentine’s Day.
Before you let the amass of chocolate and sugary candies take hostage of your healthy train, we have the perfect romantic Valentine’s dinner that keeps your diet on track and you and your honey — or just you! — from caving.
Drink: Persian Passion Tea

• 1 cup organic dried rose petals, crushed
• 10 whole green cardamoms, crushed
• 1 cup granulated sugar
• 1 1/4 cups water
• Your favorite grey or black tea, prepared

Place all ingredients except tea into a small saucepan and bring to a boil.
Lower heat and simmer for 5 minutes, then cool completely.
Strain syrup and use to sweeten hot or iced teas.
Salad: Romaine Sweetheart Salad

• 3 tablespoons Greek yogurt (to substitute for mayonnaise)
• 1 1/2 tablespoons chopped fresh mint
• 2 teaspoons fresh lemon juice
• 1/2 cup chopped marinated artichoke hearts
• 1/2 cup chopped hearts of palm
• 1/2 avocado, chopped
• salt
• 1/2 pomegranate
• 4 leaves romaine lettuce, from the heart

In a medium bowl, stir together the yogurt, mint and lemon juice. Add the artichoke hearts, hearts of palm and avocado and toss to combine. Season with salt.
In a bowl of water, peel the pomegranate to release the seeds; drain. Spoon the tossed salad onto the lettuce leaves and sprinkle the pomegranate seeds on top.
Main Dish: Pomegranate Duck

• 1 pound boneless duck breast, skin removed
• 1/2 teaspoon kosher salt
• 2 teaspoons extra-virgin olive oil
• 1 small shallot, finely chopped
• 1 cup pomegranate juice
• 1/4 cup reduced-sodium chicken broth
• 1 teaspoon cornstarch (or 1 teaspoons of Almond Flour for a lower carb alternative).
• 2 teaspoons chopped fresh parsley, for garnish (optional)

Preheat oven to 450°F. Heat the oil in a medium skillet over medium-high heat. Sprinkle duck with salt, then add the duck to the skillet until cooked brown on both sides. Place the duck in a small baking dish and roast in the oven.
While the duck is roasting, fry the shallot in a skillet at medium-high heat, stirring constantly, until fragrant. Add the pomegranate juice to the shallot and bring to a boil, then reduce heat to a simmer. Cook the shallot and pomegranate juice until reduced by half.
Stir broth and cornstarch or almond flour in a small bowl until the it dissolves. Add it to the pan, bringing to a boil, stirring constantly. Reduce heat to a simmer and cook, stirring, until the sauce is thickened.
The duck will finish roasting when it reads 150°F at the thickest part . After taking it out of the oven, let it rest for about five minutes. When the duck has finished resting, pour any accumulated juices into the sauce and stir to combine. Thinly slice the duck; serve topped with the pomegranate sauce.
You (and whoever else enjoys it with you) will adore this treat!
Side dish: Prosciutto Wrapped Asparagus

• ½ poud sliced Proscuitto
• 12 spears asparagas
• ½ package Neufchatel cheese (reduced fat cream cheese)

Preheat oven to 450 degrees. Spread prosciutto slices with Neufchatel cheese, then wrap around 2 or 3 asparagus spears. Arrange wrapped spears in a single layer on a medium baking sheet and bake for 15 minutes until tender. Easy!
Finally, for a simple finish, the Valentine’s Day staple: Chocolate Covered Strawberries

• 18 wafers Dipping dark chocolate
• 10 large strawberries

Rinse 10 medium to large strawberries, pat dry and set to side. Remove chocolate wafers and place in small glass bowl to heat in microwave for 20 seconds. Stir chocolate. Repeat until most of the chocolate is melted. Stir vigorously until smooth and glossy. Using a spoon, cover each strawberry in chocolate. Place strawberry on wax paper upside down until cool, approximately 2 minutes.
Whether you’re celebrating alone, with friends, or with a loved one, you can partake fully in the final winter holiday without the need for damage control later!
For more delicious, healthy recipes, visit the TLS Pinterest page.
Enjoy!
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