Valentine’s Day Menu Recipes

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Forsyth Medical Center Dietician Penny Riordan talked about heart-friendly Valentine’s Day meals for your sweetie.

Below are some of the recipes she featured.

Spinach, Raspberry & Feta Salad
Prep Time: 10 Minutes
Servings: 2

• 1 1/2 Tbsp. extra virgin olive oil
• 1 tsp. red wine vinegar
• 1/2 tsp. Dijon mustard
• Dash of sugar
• Salt and pepper to taste
• 1 lemon
• 1 cup baby spinach leaves
• 1/3 cup fresh raspberries
• 1 1/2 Tbsp. coarsely chopped pecans
• 1 1/2 Tbsp. feta cheese, crumbled

1. Place the oil, vinegar mustard and sugar in a small screw-top jar. Season with salt and pepper. Shake well to combine.
2. Use a zester to zest the lemon. (Alternatively, use a vegetable peeler to peel the rind. Use a small sharp knife to remove white pith and cut rind into very thin strips.)
3. Place the spinach in a large bowl. Sprinkle with the lemon rind, raspberries, pecans and feta.
4. Drizzle the dressing over the salad. Toss gently to combine.

• Serving size: ½ cup
• Calories: 134
• Calories from Fat: 27
• Total Fat: 3g
• Saturated Fat: 1g
• Trans Fat: 0g
• Cholesterol: 10mg
• Sodium: 70mg
• Total Carbohydrate: 10g
• Dietary Fiber: 1g

Salmon with Pineapple Tomato Salsa

Prep Time: 30 Minutes
Cook Time: 20-30 Minutes
Ready In: 1 Hour
Servings: 2

• 2 Tbsps. fresh lime juice
• 2 Tbsps. extra virgin olive oil
• 1 Tbsp. reduced sodium soy sauce
• 1/2 teaspoon sugar
• 1/4 cup diced pineapple
• 1 large plum tomato, diced
• 2 Tbsps. chopped fresh basil
• Salt and pepper to taste
• 2 4-oz. salmon fillets
• 1/4 cup low sodium chicken broth

1. Preheat oven to 375o F.
2. Whisk together lime juice, olive oil, soy sauce and sugar. Stir in the pineapple, tomatoes and basil. Season with salt and pepper. Cover, and refrigerate. Remove from refrigerator 10 to 15 minutes before serving.
3. Place salmon in a 9 x 9-inch pan. Pour chicken broth over the top.
4. Bake in pre-heated oven until fish flakes easily with a fork, about 20-30 minutes. Serve with salsa on the side.

• Serving size: 4oz salmon with salsa
• Calories: 479
• Calories from Fat: 292
• Total Fat: 32.4g
• Saturated Fat:5.6g
• Trans Fat: 0g
• Cholesterol: 100mg
• Sodium: 355mg
• Total Carbohydrate: 10.7g
• Dietary Fiber: 1g
• Sugars: 7.3g
• Protein: 34.8g

Confetti Quinoa Salad

Prep Time: 25 Minutes
Ready In: 2 Hours, 25 Minutes
Servings: 2

• 1/3 cup reduced-sodium chicken broth
• 3 Tbsp. quinoa, well rinsed
• 1/3 cup chopped green, yellow and/or orange sweet pepper
• 2/3 cup tomato, chopped
• 5 oz. canned chickpeas, rinsed and drained
• 3 Tbsp. chopped green onions
• 2 tsp. chopped fresh parsley
• 2 tsp. chopped fresh mint
• 2 tsp. lemon juice
• Salt and pepper to taste

1. In a small saucepan, combine broth and quinoa. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until broth is absorbed. Remove from heat and set aside.
2. Meanwhile, in a large bowl, combine sweet pepper, tomatoes, chickpeas, green onions, parsley and mint. Add the cooked quinoa; mix well. Add lemon juice; toss well to mix. Season with salt and black pepper. Cover and refrigerate for 2 to 4 hours before serving.

• Serving size: 3/4 cup
• Calories: 160
• Calories from Fat: 20
• Total Fat: 2g
• Saturated Fat: 0g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 410mg
• Total Carbohydrate: 29g
• Dietary Fiber: 5g
• Sugars: 6g
• Protein: 7g