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    Complete Valentine Dinner for 2

    Source of Recipe

    Adapted From the Light & Tasty Magazine - 2002

    Recipe Introduction

    GLAZED CORNISH HEN WITH RICE PILAF........SWEET CARROTS........VALENTINE STRAWBERRY SHORTCAKE Glazed Cornish Hen with Rice Pilaf
    Adapted From - Light & Tasty Magazine
    Serves: 2

    1 c. cooked white rice
    1/2 c. coked wild rice
    1/2 c. chopped peeled tart apples
    1/4 c. white wine or apple juice
    2 T. slivered almonds
    1/4 tsp. salt
    1/4 tsp. poultry seasoning
    Dash curry powder
    1/4 c. peach preserves
    1 T. Dijon mustard
    1 tsp. prepared horseradish
    1/4 tsp. dried tarragon
    1 Cornish game hen (20 oz.), split lengthwise

    In a bowl, combine the first 8 ingredients; set aside. In a saucepan, combine the preserves, mustard, horseradish and tarragon. Cook and stir over medium heat until preserves are melted. Carefully loosen skin around hen breast, thighs and drumsticks. Set aside 1/4 c. glaze; spoon remaining glaze under skin.

    Place rice mixture in 2 mounds in a 11-in.x 7-in. x 2-in. baking dish coated with nonstick cooking spray; arrange hen halves skin side up over rice. Bake, uncovered, at 400º for 45-55 minutes or until meat juices run clear. Let stand 10 minutes before serving. Remove skin. Warm reserved glaze; brush over hen halves.

    One serving (half of hen, skin removed, with 1-cup rice) equals: 491 calories…9 gm fat (1 gm saturated)…117 mg cholesterol…295 mg sodium…74 gm carbohydrate…3 gm fiber…31 gm protein

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Sweet Carrots
    Adapted From Light & Tasty Magazine
    Exchanges
    Serves: 2

    1-1/2 c. baby carrots
    2 tsp. brown sugar
    1 tsp. stick margarine
    1 tsp. white wine vinegar or cider vinegar
    1/8 tsp. salt
    1 tsp. minced chives

    Place carrots in a steamer baskets. Place in a saucepan over 1-in. of water; bring to a boil. Cover and steam for 5-8 minutes or until tender. Transfer carrots to a bowl. Add the next 4 ingredients; toss until margarine is melted and carrots are coated. Sprinkle with chives.

    One 3/4-cup serving equals: 76 calories…2 gm fat (0 saturated)…0 mg cholesterol…202 mg sodium…14 gm carbohydrate…3 gm fiber…1 gm protein ++++ Exchanges: 2 vegetables…1/2 fruit

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Valentine Strawberry Shortcake
    Adapted from Light & Tasty Magazine
    Serves: 2

    1/4 c. fat-free plain yogurt
    2 T. reduced-fat sour cream
    2 T. confectioners’ sugar
    1/4 tsp. rum ..or.. vanilla extract
    1 pint fresh strawberries, sliced, ‘divided’

    Shortcake:
    2/3 c. all purpose flour
    2 T. whole wheat flour
    3/4 tsp. baking powder
    1/4 tsp. baking soda
    2 T. + 1/2 tsp. sugar, ‘divided’
    5 tsp. cold stick margarine
    1/3 c. 1% buttermilk

    In a small bowl, combine the first 4 ingredients. In another small bowl, mash 1/2 c. strawberries; stir into yogurt mixture. Cover and refrigerate.

    Shortcake:
    In a bowl, combine the first 4 ingredients and 2 T. sugar. Cut in margarine until mixture resembles coarse crumbs. Stir in buttermilk until a soft dough forms (dough will be sticky). On a floured surface, gently knead dough 10 times. Gently pat or roll into a 1/2-in.-thick circle. Cut out 2 hearts with a 3-1/3-in cutter.

    Place on a baking sheet coated with nonstick cooking spray. Sprinkle with remaining sugar. Bake at 400º for 12-14 minutes or until golden brown. Remove to a wire rack to cool slightly.

    To Assemble:
    Split shortcakes in half. Place cake bottoms on dessert plates; spread with yogurt mixture. Top with remaining strawberries and shortcake tops.

    One serving equals: 445 calories…12 gm fat (3 gm saturated)…13 mg cholesterol…412 mg sodium…75 gm carbohydrate…5 gm fiber…10 gm protein

 

 

 


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