Valentine's Day Meal Ideas

Who says you have to go to a crowded restaurant to have fun with your loved one on Valentine's Day? Make a great healthy meal at home!

For Breakfast: Chocolate Pancakes
Makes 2 servings
1/4 cup all-purpose flour
2 tablespoons sugar
1 1/2 teaspoons unsweetened cocoa powder
1/4 teaspoon baking powder
Pinch of salt
1 large egg white
1/4 cup fat-free milk
1 teaspoon canola oil
1/4 teaspoon vanilla extract
1/2 pint nonfat vanilla frozen yogurt
1/3 cup Chocolate-Raspberry Sauce (recipe follows)
1/2 cup fresh raspberries

1. Stir together flour, sugar, cocoa, baking powder and salt in a medium bowl. Whisk together egg white, milk, oil and vanilla in a small bowl. Make a well in the center of the dry ingredients and gradually whisk in the liquid mixture, stirring just until combined. Let the batter stand for 5 minutes, or refrigerate for up to 1 hour.
2. Spray a large nonstick skillet with nonstick cooking spray and place over medium-low heat. Make 3 to 4 pancakes, using about 1 1/2 tablespoons of batter per pancake, in the pan and cook until the underside is browned and the bubbles on top remain open, 1 to 1 1/2 minutes. Turn the pancakes over and cook until the underside is browned, about 15 seconds. Repeat with the remaining batter.
3. Arrange the pancakes on plates. Garnish with raspberries.

NUTRITION INFORMATION: Per serving: 124 calories; 4 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 20 g carbohydrate; 2 g protein; 2 g fiber; 145 mg sodium; 621 mg potassium.

Perfectly Porky Chops with Fig Sauce
The chipotle pepper blends beautifully with the figs - spicy sweetness YUM - to give it a bit of a kick!

Ingredients: 4 boneless pork chops, approx. 1" thick (4 to 6 ounces each) * Kosher salt * Fresh ground black pepper * 1/2 teaspoon ground chipotle peppers * non-stick spray * 1 Tablespoon Virgin Olive Oil * 1/2 cup minced sweet onions * 5 garlic cloves, finely minced * 1/2 cup red wine *1 cup low-fat chicken broth * 1 teaspoon fresh thyme leaves *1 cup diced fresh figs

Directions: Season each pork chop with salt, pepper, and ground chipotle, place between two sheets of plastic wrap and pound down! Pound, pound, pound. * Heat a large heavy skillet over medium-high heat. Spray non-stick spray and then add olive oil. Sear pork loin chops until golden brown on each side. * Remove to a platter and keep warm.

Reduce heat, add onions and sauté until translucent. *Add garlic and sauté some more! *.Carefully pour in red wine into pan (not your mouth!). Stir for about one minute. Add broth, thyme and figs. * Cook over medium heat, stirring often and mashing figs until the sauce is thickened. * Somewhere between 10 and 15 minutes. * Place pork chops in pan, flip it, again, coating both sides with the sauce. * Simmer for a minute or two, until the chops are fig infused. Serves 4.

Chicken & Farfalle with Creamy Walnut Sauce
Makes 2 servings, about 2 cups each
1/3 cup walnuts
1 small clove garlic, peeled
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Pinch of cayenne pepper
1/4 cup reduced-sodium chicken broth (see Tips for Two)
2 tablespoons finely chopped fresh parsley
1/2 teaspoon lemon juice
1 teaspoon walnut oil or extra-virgin olive oil
8 ounces boneless, skinless chicken breast, trimmed of fat, cut into 1/2-inch pieces
4 ounces whole-wheat farfalle pasta
1 cup small broccoli florets
1/2 red bell pepper, seeded and cut into thin strips

1. Put a large saucepan of water on to boil. Combine walnuts, garlic, salt, pepper and cayenne in a blender; pulse until finely chopped. Blend in broth, parsley and lemon juice until smooth and creamy.
2. Heat oil in a medium nonstick skillet over medium-high heat. Add chicken and cook, stirring often, until it is no longer pink in the middle, 3 to 5 minutes.
3. Cook pasta for 5 minutes. Add broccoli and bell pepper, cook, stirring occasionally, until the pasta and vegetables are just tender, about 4 minutes more. Drain, return to the pot. Add the walnut sauce and chicken; toss to coat.

NUTRITION INFORMATION: Per serving: 468 calories; 17 g fat (2 g sat, 3 g mono); 63 mg cholesterol; 48 g carbohydrate; 36 g protein; 10 g fiber; 380 mg sodium; 538 mg potassium. Nutrition bonus: Vitamin C (160% daily value), Vitamin A (45% dv), Iron (20% dv), Potassium (15% dv), excellent source of omega-3s.

Provencal Barley
Add garbanzo beans to this simple dish for a protein boost.
Makes 2 servings, about 1/2 cup each
1 cup cooked barley
1 plum tomato, chopped
2 Kalamata olives, pitted and chopped
1/4 teaspoon herbes de Provence

Combine barley, tomato, olives and herbes de Provence in a medium bowl.

NUTRITION INFORMATION: Per serving: 115 calories; 1 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 24 g carbohydrate; 2 g protein; 4 g fiber; 65 mg sodium; 157 mg potassium.

Sauteed Spinach with Pine Nuts and Golden Raisins
Makes 2 servings
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

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.

NUTRITION INFORMATION: Per serving: 158 calories; 9 g fat (2 g sat, 5 g mono); 2 mg cholesterol; 16 g carbohydrate; 6 g protein; 4 g fiber; 310 mg sodium; 803 mg potassium. Nutrition Bonus: Vitamin A (170% daily value), Folate (42% dv), Vitamin C (40% dv), Magnesium (29% dv), Potassium (23% dv), Calcium & Iron (20% dv).

For Dessert: Chocolate Foundue
Skewer and dip anything you like—pear slices, dried apricots, even marshmallows.
Makes 2 servings
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

1. 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.)
2. Pour the chocolate mixture into a serving bowl. Serve with fruit.

NUTRITION INFORMATION: Per serving: 345 calories; 19 g fat (10 g sat, 2 g mono); 20 mg cholesterol; 54 g carbohydrate; 4 g protein; 7 g fiber; 81 mg sodium; 382 mg potassium. Nutrition bonus: Vitamin C (90% daily value).

OR: Baby Tiramisu
Makes 6 servings
1/2 cup nonfat ricotta cheese (4 ounces)
2 tablespoons confectioners’ sugar
1/2 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
12 ladyfingers (about 1 3/4 ounces)
4 tablespoons brewed espresso or strong coffee, divided
2 tablespoons bittersweet chocolate chips, melted (see Tip)

1. Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.
2. Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.

NUTRITION INFORMATION: Per serving: 107 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 18 g carbohydrate; 3 g protein; 0 g fiber; 125 mg sodium; 29 mg potassium.

Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.

Ummm, all sounds so good! Happy early Valentine's Day!