Love is in the air! A Valentine’s Day meal usually means decadence: a round of appetizers and a heavy entree followed by a rich, gooey dessert (and washed down with a sugary cocktail!). To keep your diet on track without sacrificing the romance, surprise your sweetie with a homemade meal packed with flavorful ingredients that won't break the calorie bank.
Seared Scallops with Mint Pesto
- 1/3 cup lightly packed fresh mint
- 1/4 cup lightly packed fresh flat-leaf parsley
- 2 tablespoons almonds, toasted and chopped
- 2 tablespoons grated Parmesan cheese
- 2 tablespoons water
- 1 tablespoon lemon juice
- 2 cloves garlic, minced
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 6 sea scallops (8 to 10 ounces total)
- 1 teaspoon olive oil
- 1 cup fresh watercress or spinach
- In a food processor, combine mint, parsley, almonds, Parmesan cheese, the water, lemon juice, garlic, 1/8 teaspoon of the salt, and 1/8 teaspoon of the pepper. Cover and process until nearly smooth. Set aside.
- Rinse scallops and pat dry with paper towels. Sprinkle scallops with the remaining 1/8 teaspoon salt and 1/8 teaspoon pepper. In a large nonstick skillet, heat oil over medium-high heat. Add scallops; cook for 4 to 5 minutes or until scallops are opaque, turning once halfway through cooking.
- Serve scallops and pesto over watercress.
Serving Size: 3 Scallops
Calories: 189 | Protein: 23g | Carbs: 7g | Fat: 8g
Roasted Duck with Pomegranate Sauce
- 1 pounds duck, breast skin removed
- 1/2 teaspoon salt, Kosher
- 2 teaspoon oil, olive, extra-virgin
- 1 small shallot(s), finely chopped
- 1 cup(s) pomegranate juice
- 1/4 cup(s) chicken broth, less sodium
- 1 teaspoon cornstarch
- 2 teaspoon parsley, fresh chopped
- Preheat oven to 450°F.
- Sprinkle duck with salt. Heat oil in a medium skillet over medium-high heat. Add the duck and cook until browned on both sides, 3 to 4 minutes per side. Transfer the duck to a small baking dish and roast until a thermometer inserted into the thickest part registers 150°F, 8 to 12 minutes for medium, depending on the size of the breast. Transfer to a cutting board; let rest 5 minutes.
- While the duck is roasting, return the pan to medium-high heat. Add shallot and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Add pomegranate juice and bring to a boil. Reduce heat to a simmer; cook until reduced by half, 1 to 2 minutes. Stir broth and cornstarch in a small bowl until the cornstarch dissolves. Add to the pan. Bring to a boil, stirring constantly. Reduce heat to a simmer and cook, stirring, until the sauce is thickened, 1 to 2 minutes.
- When the duck has finished resting, pour any accumulated juices into the sauce and stir to combine.
- Thinly slice the duck; serve topped with the pomegranate sauce. Garnish with parsley, if desired.
Calories: 272 | Protein: 23g | Carbs: 22g | Fat: 10g
Peanut Butter & Pretzel Truffles
- Prepare PB2 as directed.
- Combine peanut butter and pretzels in a small bowl. Chill in the freezer until firm, about 15 minutes.
- Roll the peanut butter mixture into 20 balls (about 1 teaspoon each). Place on a baking sheet lined with parchment or wax paper and freeze until very firm, about 1 hour.
- Roll the frozen balls in melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.
Serving Size: 2 Truffles
Calories: 66 | Protein: 5g | Carbs: 8g | Fat: 3g