Recipes: Valentine's Supper for Two

the recipes

february 2002

Valentine's Supper for Two

Spinach and Red Onion Salad

(makes 2 servings)
(Adapted from the Rancho La Puerta Cookbook by Bill Wavrin)

1/3	cup (53 g) thinly sliced red onion
1	teaspoon fresh lime juice
3	tablespoons fresh orange juice
2	tablespoons red wine vinegar
1	small shallot, minced
1	large clove garlic, minced
1/2	tablespoon chopped orange zest
1/4	teaspoon minced fresh basil
1/4	teaspoon minced fresh cilantro
1/4	teaspoon minced fresh oregano
1/4	teaspoon minced fresh thyme
	freshly ground pepper to taste
6	small leaves radicchio
8	ounces (240 g) baby spinach leaves
1	large hard cooked egg white, roughly chopped
1/4	cup (40 g) shredded carrot

In a small bowl, toss the onion and lime juice. Set aside for a few minutes.
In a small cup, whisk together the orange juice, vinegar, shallot, garlic, orange zest, and herbs. Season with pepper.
Arrange 3 radicchio leaves in the center of each of 2 large plates to form a basket.
In a bowl, toss the spinach with the onion mixture, the orange juice mixture, the egg white, and the carrot. Pile into the radicchio baskets and serve.

Per serving:	78 calories (0% calories from fat), 6 g protein, 0 total fat (0 saturated fat), 15 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 129 mg sodium, 915 mg potassium
Diabetic exchanges:	1 carbohydrate (3 vegetable)

Baby Rack of Lamb

(makes 2 servings)

1	large clove garlic, minced
2	tablespoons Dijon mustard
2	tablespoons minced parsley
2	teaspoons olive oil
1	7-rib baby rack of lamb (a little under 2 pounds/480 g), well trimmed and bones Frenched

Preheat the oven to 500°F (260°C).
In a small bowl, combine the garlic, mustard, parsley, and oil. Spread the mixture onto the meaty side of the rack of lam. Place rack, coated side up, in a shallow roasting pan that's just large enough to hold the rack.
Roast for 20 to 25 minutes, until crusty and golden on the outside, pink and medium rare on the inside. If bones get too brown, cover with aluminum foil. Carve into chops and serve at once.

Per 3-chop serving:	311 calories (53% calories from fat), 35 g protein, 18 g total fat (6.4 g saturated fat), 0 carbohydrates, 0 dietary fiber, 118 mg cholesterol, 109 mg sodium, 422 mg potassium
Diabetic exchanges:	5 medium-fat protein

Potato, Onion, Tomato, and Eggplant Tian

(makes 2 servings)

	olive oil cooking spray
1	small Yukon gold potato, peeled and thinly sliced
1	small yellow onion, peeled and thinly sliced
1	medium tomato, thinly sliced
1/2	Japanese eggplant (about 5 ounces/250 g), thinly sliced
	salt (optional)
	freshly ground pepper
	crushed dried thyme to taste
	crushed dried rosemary to taste
1/4	cup (60 ml) low-fat, low-sodium canned chicken broth

Preheat oven to 350°F (180°C, Gas Mark 4). Lightly coat a small oval baking dish with cooking spray.
Alternate slices of the vegetables in the dish. Season with salt (if using), pepper, thyme, and rosemary. Pour the chicken broth into the dish.
Bake, uncovered, until vegetables are very tender, about 45 to 55 minutes. Serve hot.

Per serving:	93 calories (0% calories from fat), 4 g protein, 0 total fat (0 saturated fat), 22 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 17 mg sodium, 650 mg potassium
Diabetic exchanges:	1 1/2 carbohydrate (1/2 bread/starch, 3 vegetable)

Coconut Rice Pudding with Fresh Raspberries

(makes 2 servings)

1	cup (240 ml) unsweetened coconut milk
1	tablespoons fresh lemon juice
1/4	cup (49 g) cooked white rice
1/2	of a 1-ounce (30 g) package sugar-free vanilla pudding mix
1/2	cup (123 g) fresh raspberries

In a large microwave-safe glass cup or bowl, combine the coconut milk, lemon juice, rice, and pudding mix. Cover with a sheet of waxed paper and microwave on HIGH for 11 to 13 minutes, stirring 3 times, until pudding is thickened.
Let stand at room temperature for 5 minutes, then refrigerate.
Serve chilled in pretty footed glasses, sprinkled with the raspberries.

Per serving:	73 calories (8% calories from fat), 1 g protein, 1 g total fat (0 saturated fat), 16 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 165 mg sodium, 402 mg potassium
Diabetic exchanges:	1 carbohydrate (bread/starch)

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