Simple Valentine Menu

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Pomodoro Tomato Soup

1 tablespoon olive oil
1 tablespoon minced garlic
1 onion, diced
1 carrot, peeled and diced
2 stalks of celery, diced
1 can low-sodium chicken broth
2 cups canned, diced pomodoro tomatoes*, no added salt
1 cup water
1 tablespoon chopped basil
2 bay leaves
Dash granulated garlic
Black pepper and Parmesan cheese, to taste

Sauté the garlic, onion, carrot, and celery in the olive oil in a Dutch oven over medium heat until golden, about 2-3 minutes. Add the rest of the ingredients and bring to a boil. Cover the pan, reduce heat to a simmer, and simmer over low heat until veggies are tender, about 15 minutes. Puree with an immersion blender or transfer batches to a traditional blender or food processor to whirr until smooth. Serve hot, topped with a dash of pepper and Parmesan cheese.

Nutrition Information:

This recipe makes 6 servings. Each 1 cup serving contains 62 calories, 3 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 49 mg sodium, 8 g carbohydrate, 2 g fiber, 4 g sugar, and 2 g protein.

Each serving also has 39% DV vitamin A, 18% DV vitamin C, 4% DV calcium, and 5% DV iron.

Oven Fried Fish Dinner

2 tablespoons Panko or regular bread crumbs
1 pound white fish fillets
2 tsp olive oil + a drizzle
1 pound Yukon Gold potatoes, cut into wedges
1 tablespoon fresh basil
2 cloves garlic, minced
1/4 cup skim milk
1 pound asparagus
2 cups halved cherry tomatoes

Heat oil in a nonstick skillet over medium-high heat. Preheat the oven to 375° F. Put potatoes in a large saucepan and cover with water. Bring to a boil, then boil the potatoes until they’re cooked through. Place a colander in the sink and pour the contents of the pot over it, straining away the excess water. Press bread crumbs onto one side of the fish, then sauté it (crumb side down) in olive oil until golden, about 2 minutes. Turn the fish over and place it in the oven. Bake until done, about 15 minutes. Meanwhile, sauté the garlic with a tiny drizzle of olive oil and add the basil. Sauté briefly, then add the potatoes. Mash them with a little bit of skim milk and place on a plate. Roast the asparagus in a toaster oven.

Nutrition Information:

Serves 4. Each serving contains 414 calories, 5 g fat, 1 g saturated fat, 0 g trans fat, 184 mg cholesterol, 807 mg sodium, 29 g carbohydrate, 4 g dietary fiber, 6 g sugar, and 61 g protein.

Each serving also has 28% DV vitamin A, 40% DV vitamin C, 10% DV calcium, and 16% DV iron.

Chocolate Mousse with Berries

1 12-ounce box of silken tofu
1/3 cup sugar
1/4 cup cocoa powder
2 cups assorted berries
Nonfat whipped cream

Puree tofu, sugar, and cocoa powder in a food processor. Divide between four glasses.

Refrigerate until ready to serve or proceed to the next step. Mash berries and divide the among the glasses of chocolate mousse.

Top each glass with 2 tablespoons of nonfat whipped cream and serve.

Nutrition Information:

Serves 4. Each serving contains 311 calories, 2 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 192 mg sodium, 66 g carbohydrate, 3 g dietary fiber, 32 g sugar, and 9 g protein.

Each serving also has 8% DV vitamin A, 156% DV vitamin C, 6% DV calcium, and 5% DV iron.