Recipe Rehab: Valentine's Day Menu

Valentine's Day calls for meals a little more intimate than the feasts of other holidays. I always think of the color red around this time of year and February is American Heart Month, so I will rehab a special meal that includes both of these themes. Red berries, red wine, pomegranates, almonds, and walnuts are all great sources of antioxidants and an amazing way to add flavor. Nuts, such as almonds and walnuts, are high in monounsaturated fats which have been shown to reduce LDL cholesterol and further promote heart health.

For starters, I'll lighten up that classic bacon-spinach salad by combining the heart health properties of strawberries and walnuts, which creates an enticing flavor combination. This salad pairs perfectly with a sweet raspberry vinaigrette dressing, which I will make with Splenda instead of sugar to reduce the calories. In order to include a healthy serving of whole grains, I mix whole grain millet with apples, cranberries, and walnuts spiced up with a light sesame soy ginger dressing as the side dish. Millet is high in fiber and it is a great source of magnesium, which has been shown to reduce blood pressure.

I want to make something special for the main entree, so I will use lamb chops (however, feel free to substitute pork chops, steak, or even grilled chicken). In order to dress up the dish for the occasion, I will make a red wine sauce with pomegranate molasses for flavor rather than making a creamy, high calorie sauce.

By focusing on new ingredients, and adding a splash of red to this meal, it will make Valentine's Day a meal you won't forget. Cheers to your heart!

Spinach Strawberry Salad

Ingredients:

• 1/2 pound baby spinach
• 1 cup sliced strawberries
• 1 tablespoon chopped almonds

Dressing:

• 1 teaspoon olive oil
• 1/2 teaspoon raspberry vinegar
• 1 tablespoon Splenda
• Dash Worcestershire sauce
• Dash paprika

Instructions:

1. Mix the dressing ingredients together and whisk with a fork.

2. Combine spinach, strawberries, and almonds in a medium bowl. Drizzle with dressing and toss to coat.

Serves: 2

Nutrition Content (per serving): 84 calories, 4 g fat, 0 g saturated fat, 11 g carbohydrates, 4 g fiber, 4 g protein, 98 mg sodium, 130 mg calcium

Cranberry Apple Millet Couscous

Ingredients:

• 1/2 cup millet
• 1 cup water
• 1/4 cup unsweetened dried cranberries
• 1/2 chopped apple
• 1/4 cup chopped fresh parsley
• 2 tablespoons minced green onion
• 2 tablespoons chopped walnuts
• 2 tablespoons sesame soy ginger dressing
• 1/8 teaspoon ground black pepper

Instructions:
1. Combine the millet and water in a small sauce pan. Cover and heat over medium heat until boiling. Reduce heat and simmer for 15-20 minutes until all the water has been absorbed.

2. Combine the rest of the ingredients in a medium mixing bowl. Toss in the millet and serve either warm or cool.

Serves: 2

Nutrition Content (per serving):
131 calories, 5 g fat, 0 g saturated fat, 24 g carbohydrates, 4 g fiber, 1 g protein, 142 mg sodium

Lamb Chops with Red Wine and Pomegranate Sauce

Ingredients:

Sauce:

• 1 cup low-sodium vegetable broth
• 1/2 cup dry red wine
• 2 tablespoons pomegranate molasses
• 1 tablespoon chopped onion
• 1 tablespoon canola oil
• 1/2 tablespoon honey
• Pomegranate berries for garnish (optional)

Lamb Chops:

• 4 lamb rib or loin chops (about 1/2 pound)
• 1 teaspoon rosemary
• 1/4 teaspoon ground black pepper

Instructions:
1. To prepare sauce, combine the sauce ingredients in a small saucepan. Cook over medium heat for 30 minutes or until the sauce has thickened and reduced to about 1/3 cup.

2. Meanwhile, preheat broiler. Trim fat from the lamb chops and placed them on the rack of the broiler ban. Broil for eight to 10 minutes on each side until done. Sprinkle with rosemary and black pepper.

3. To serve, spoon the sauce over the lamb chops.

Serves: 2

Nutrition Content (per serving): 289 calories, 14 g fat, 3 g saturated fat, 14 g carbohydrates, 0 g fiber, 24 g protein, 278 mg sodium

For dessert, try one of our berry rich recipes: Cheesecake Parfait with Blackberry Sauce or Creamy Fruit Salad.

Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an e-mail at reciperehab [AT] thatsfit [DOT] com.