February is such an exciting time to cook. It's Heart Month, and Valentine's Day offers a festive occasion that often centers on special and festive foods. I've decided to combine these two celebrations into one, putting together a spectacular meal that makes the best of both worlds.
Okay, let's start with an overview. This recipe serves two but can easily be multiplied. It features...
- Ginger-Lemon Salmon
- Arugula Salad
- Red Rice
- Roasted Tomatoes
- Heart-Shaped Broccoli
Here we go!
Place 1 cup of uncooked brown rice, 2.5 cups of water, a peeled and diced beet, 2 tsp garlic parsley powder, 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. Fluff the rice with a fork and stir in 1/2 tsp of red wine vinegar.
This will make more rice than you need, so measure out 1 cup to divide among the two plates and save the rest for another recipe.
After you've made the rice, preheat the oven broiler. Sprinkle the juice from 2 lemons, a dash of garlic powder, and 2 tsp of fresh ginger over the salmon. Arrange the tomatoes around the filets, then broil for 10-12 minutes until the fish is opaque and flaky. While the fish is cooking, arrange the arugula on two plates. Once the fish is done, place it on the bed of arugula and top with a sprinkle of balsamic glaze. Oh, and feel free to substitute spinach for the arugula if you'd like a milder flavor.
Next, put 1/2 cup of the red rice on each plate. You can use a small ramekin to mold the rice into the shape pictured above. Divide the tomatoes in half and put a portion on each plate as well.
Right before serving, toss 2 cups of tiny broccoli florets with 1/2 tsp olive oil, a dash of garlic parsley powder, and a sprinkle of white pepper. Put the broccoli in a covered container and microwave for 2 minutes. Shape half the broccoli into a heart on each plate (the smaller the florets, the easier shaping the vegetables will be).
Each plate is super nutritious, with lots of fiber and nutrients to strengthen your heart. Plus, the fish is a good source heart-healthy unsaturated fat. Now let's look at the details -- here's the nutrition information for each plate...
Each serving contains 553 calories, 20 g fat, 3 g saturated fat, 0 g trans fat, 140 mg cholesterol, 196 mg sodium, 35 g carbohydrate, 6 g dietary fiber, 7 g sugar, and 57 g protein. Each serving also has 28% DV vitamin A, 156% DV vitamin C, 11% DV calcium, and 22% DV iron.
What do you think? Like what you see?
I hope so, because I've also assembled this recipe into a free PDF handout. Get your copy now!
This recipe also makes a great cooking demonstration, so if you've been looking for a tasty and healthful meal that is also eye-catching, look no further! This post has you covered.
There's plenty more for Heart Month! Check out some of these amazing heart health materials...
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.