Valentine's Day Meal
From the BL kitchen to yours - an easy, fast and indulgent meal for under 500 calories. And yes, that includes dessert!
Rachel Beller MS, RD
Biggest Loser Nutritionist
Cauliflower Mash
(makes 4 servings, 50 calories per serving)
Enjoy as a creamy side dish!
Ingredients
1 large head of cauliflower
1 small onion, chopped
2 cloves of garlic
6 cups low-sodium vegetable or chicken broth (for cooking purposes only)
Canola oil spray (expeller-pressed preferred)
Optional: Garlic powder, turmeric, salt and pepper to taste
Instructions
Spray base of a large pot with canola oil. Saute one chopped onion and garlic for 2-4 minutes, then cover with lid and allow onion to "sweat" on low heat for 5-7 minutes. (Do not brown onion.)
Add broth to pot and bring to boil. Add chopped cauliflower. Cook semi-covered, on low heat for 30 minutes. Place cauliflower, onion and garlic in blender without broth. Blend until smooth. Add optional seasonings to taste.
Rachel's Tip
Feel free to double or triple the recipe. You can discard the remaining low-sodium broth or simply toss in a bunch of vegetables and you have yourself a super low-cal soup.
Grilled Wild Salmon
(makes 3 4-ounce servings, 230 calories per serving)
Ingredients
1 pound fresh wild salmon
1 teaspoon extra virgin olive oil
1/4 teaspoon turmeric
1/4 teaspoon garlic powder or garlic salt
1/4 teaspoon ground black pepper
Salt to taste (optional)
Juice from 1-1/2 squeezed large lemons
Instructions
In a small bowl, mix olive oil, turmeric, garlic and pepper. Using a brush or your fingertips, spread onto salmon (rub well). Broil 7-10 minutes. Remove from broiler and immediately squeeze lemon juice on top.
Roasted Vegetables
(makes 2 servings, 50 calories per serving)
Ingredients
10 asparagus spears
1 large red bell pepper, sliced
Canola oil spray (expeller-pressed preferred)
Garlic salt and other seasonings (try to include turmeric for its anti-inflammatory properties)
Instructions
Preheat oven to 350-375 degrees. Lightly spray cookie sheet with canola oil spray. Place the vegetables on a cookie sheet. Spray the vegetables with the canola oil spray. Sprinkle lightly with garlic salt and seasonings. Roast for 30 minutes, or until softened and golden.
Valentine's Dessert
(makes 1 serving, 160 calories per serving - including chocolate!)
Ingredients
3/4 cup mixed berries (raspberries, blueberries and sliced strawberries)
2 ounces or 1/4 cup lemon sorbet (55 calories, 10 grams sugar)
Mint leaf (to top sorbet)
70% dark chocolate (individually wrapped, 50-calorie square)
