Email to Phyllis_ aka_ Filus      

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