Three-course Valentine's Day dinner

Monday, February 11th 2008, 9:59 am
By: News 9

A three course meal for you to prepare for your loved one.

Serves two.


4oz. Spring Mix

1/2. Roma Tomato

1/8oz. Feta Cheese

2oz. fat free Vinaigrette

Fresh ground pepper to taste


2ea. 4oz. Salmon Filet

2cups of mix shredded carrots, zucchini, and squash

2oz. fat free Balsamic Vinaigrette

1 cup of Brown Rice

Pam fat free olive oil


4oz. Fresh Strawberries

0.5oz Port  Wine

1 teaspoon of fat free whip cream

Fresh Spring of Mint for Garnish


Bread and Butter:

2ea. Hard crusted roll ( 2oz. each )

1oz, Tub Margarine


2oz. of spring mix in each plate, cut the half tomato and make two wedges, get one in each plate, sprinkle the feta cheese in each plate, and drizzle the dressing over just before serve.


Have your sauté pan in a medium heat, spray the fish with PAM fat free olive oil, and add to your sauté pan ( skin side up ), cook for about 4 minutes each side, flips just once.

Set the fish on the side, in the same pan add the shredded  vegetables, and cook for about 4 minutes in medium heat.

Arrange the Brown Rice in the middle of the plate, put the Salmon Filet and top with vegetables, and drizzle with balsamic vinaigrette, serve immediately.


Rinse the strawberries in a cold water, trim off the steam, and cut in quarters, and divided in two martini glasses, pour Port Wine over ( one hour before serve ), keep refrigerated until serve.

Top with whip cream and fresh mint spring before serving.

Bread & Butter:

Serve 1 roll each with ½ once of tub margarine per person

Nutrition Information:

Salad (1/2 of recipe) provides 35 calories, 1.5 grams protein, 1 gram fat, .35 grams saturated fat, 5 grams carbohydrate, 1.75 grams fiber, 1.5 mg cholesterol and 390 mg sodium.

Entrée: (1/2 or recipe) provides 280 calories, 24 grams protein, 14 grams fat, 1 gram saturated fat, 14 grams carbohydrate, 1.6 grams fiber, 63 mg cholesterol and 500 mg sodium.

Dessert:  (1/2 or recipe) provides 30 calories, <1 gram protein, <1 gram fat, 5 grams carbohydrate, 1.3 grams fiber, 0 mg cholesterol and 1 mg sodium. 

Nutrition Information for Entire Valentines Day Meal:

(One serving of Salad + Entrée + Rice + Dessert w/whip topping + Roll/Margarine) provides 585 calories, 31 grams protein, 23 grams fat, 3 grams saturated fat, 61 grams carbohydrate, 7.25 grams fiber, 66 mg cholesterol and 1145 mg sodium.