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Create a Heart-Healthy Valentine Dinner Valentine Dinner Serves: 2 | Serving Size: 1 plate Ingredients: 1 cup brown rice, uncooked 2.5 cups water 1 beet, peeled and finely diced 1/2 tsp red wine vinegar Olive oil Garlic parsley powder 2 3-ounce fillets of salmon Juice of 2 lemons 2 tsp grated fresh ginger 1 cup grape tomatoes 2/3 cup shredded fresh arugula 2 tsp balsamic vinegar glaze 2 cups tiny broccoli florets White pepper Directions: Place the rice, water, diced beet, 2 tsp garlic parsley powder, vinegar, and a dash of olive oil in a covered pan over high heat. Bring to a boil, then cook at a simmer until the rice is done, about 40 minutes. Brought to you by: Preheat oven broiler. Sprin- kle lemon juice, garlic pow- der, and ginger over the salmon, add tomatoes, then broil for 10-12 minutes until done. Serve on a bed of arugula with a sprinkle of balsamic glaze. Arrange 1/2 cup of the red rice on each plate next to the fish. Toss broccoli, 1/2 tsp olive oil, garlic parsley powder, and white pepper in a cov- ered container and mi- crowave for 2 minutes. Shape half the broccoli into a heart on each plate. Nutrition Information: Serves 2. Each serving con- tains 553 calories, 20 g fat, 3 g saturated fat, 0 g trans fat, 140 mg cholesterol, 196 mg sodium, 35 g carbohy- drate, 6 g dietary fiber, 7 g sugar, and 57 g protein. Each serving also has 28% DV vitamin A, 156% DV vit- amin C, 11% DV calcium, and 22% DV iron. Chef’s Tip: If the ginger gets too dark, reduce the heat to 375. ©www.foodandhealth.com

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Page 1: Create a Heart-Healthy Valentine Dinner...powder, vinegar, and a dash of olive oil in a covered pan over high heat. Bring to a boil, then cook at a simmer until the rice is done, about

Create a Heart-Healthy Valentine Dinner

Valentine Dinner!Serves: 2 | Serving Size: 1 plate!!Ingredients: 1 cup brown rice, uncooked 2.5 cups water1 beet, peeled and finely diced 1/2 tsp red wine vinegarOlive oil Garlic parsley powder2 3-ounce fillets of salmon Juice of 2 lemons2 tsp grated fresh ginger1 cup grape tomatoes2/3 cup shredded fresh arugula 2 tsp balsamic vinegar glaze 2 cups tiny broccoli floretsWhite pepper!

Directions: !

Place the rice, water, diced beet, 2 tsp garlic parsley powder, vinegar, and a dash of olive oil in a covered pan over high heat. Bring to a boil, then cook at a simmer until the rice is done, about 40 minutes.

Brought to you by :

Preheat oven broiler. Sprin-kle lemon juice, garlic pow-der, and ginger over the salmon, add tomatoes, then broil for 10-12 minutes until done. Serve on a bed of arugula with a sprinkle of balsamic glaze. Arrange 1/2 cup of the red rice on each plate next to the fish.!

Toss broccoli, 1/2 tsp olive oil, garlic parsley powder, and white pepper in a cov-ered container and mi-crowave for 2 minutes. Shape half the broccoli into a heart on each plate.!

Nutrition Information:!

Serves 2. Each serving con-tains 553 calories, 20 g fat, 3 g saturated fat, 0 g trans fat, 140 mg cholesterol, 196 mg sodium, 35 g carbohy-drate, 6 g dietary fiber, 7 g sugar, and 57 g protein. !

Each serving also has 28% DV vitamin A, 156% DV vit-amin C, 11% DV calcium, and 22% DV iron.!

Chef’s Tip:!

If the ginger gets too dark, reduce the heat to 375.

©www.foodandhealth.com

http://www.foodandhealth.com

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