The Low-Fat Cook: A Valentine dinner for two - Quick, Light, and Romantic - Brief Article - Recipe

Sunset, Feb, 2002 by Linda Lau Anusasananan

The effort to cook a special dinner just for two people ranks up there with the most romantic gestures of all times. But yikes--Valentine's Day is on a Thursday this year! So here's a simple yet brightly flavored weeknight menu that comes together so quickly an hour leaves you time to light candles all over the house. Better yet, it's not rich: Only 22 percent of the calories in the entire meal comes from fat. Lovers' hearts, after all, should be occupied with warmer thoughts than those of health risks.

MENU

Arugula and Shrimp Salad

Crusty French Rolls

Maple Mustard-glazed Hens with Corn and Pea Couscous

Dry Riesling or Sparkling Rose

Pineapple-Raspberry Brulee Sundaes

Arugula and Shrimp Salad

In a large bowl, mix 1/2 teaspoon finely grated orange peel and 2 tablespoons each fresh orange juice and seasoned rice vinegar. Add 4 ounces (4 cups) rinsed and crisped arugula or baby spinach leaves and 4 ounces shelled cooked tiny shrimp; mix and add salt and pepper to taste. Divide between two salad plates and set a crusty French roll (2 oz. each) alongside.

Per serving: 245 cal., 9.8% (24 cal.) from fat; 18 g protein; 2.7 g fat (0.6 g sat.); 36 g carbo (2.5 g fiber); 785 mg sodium; 111 mg chol.

Maple Mustard-glazed Hens with Corn and Pea Couscous

PREP AND COOK TIME: About 40 minutes

NOTES: If you can't find baby carrots, trim larger carrots down to size.

MAKES: 2 servings

1 Cornish hen (about 1 1/2 lb.)

6 carrots (3/4 in. wide; 5 in. long; 6 oz. total; see notes), peeled

2 tablespoons maple syrup

2 tablespoons Dijon mustard

1 cup fresh or frozen sugar snap peas (4 oz.)

1 cup fat-skimmed chicken broth

1 cup frozen corn kernels

2 teaspoons dried green peppercorns or drained canned capers

1/2 cup couscous salt and pepper

1. Remove neck and giblets from hen; reserve for another use or discard. Pull off and discard any pockets of fat. With poultry shears or kitchen scissors, split bird in half lengthwise through breastbone and backbone. Rinse halves and pat dry; set, skin up and slightly apart, on a lightly oiled rack in a foil-lined 10-by 15-inch baking pan. Arrange carrots slightly apart alongside.

2. Roast in 425[degrees] regular or convection oven until hen is lightly browned, 20 to 25 minutes.

3. Meanwhile, in a small bowl, mix maple syrup and mustard. Rinse and string snap peas if using fresh.

4. Remove pan from oven and brush hen halves and carrots with mustard mixture, turning as needed to coat all sides. Set halves skin up on rack and continue roasting with carrots until meat at thigh bone is no longer pink (cut to test), 10 to 14 minutes longer.

5. About 8 minutes before hen is done, in a 1- to 1 1/2-quart pan over high heat, bring broth, corn, snap peas, and peppercorns to a boil. Stir in couscous. Cover pan and remove from heat; let stand until broth is absorbed and couscous is tender to bite, about 5 minutes.

6. Mound couscous equally on plates. Set a hen half on each mound and arrange carrots alongside couscous. Add salt and pepper to taste.

Per serving: 757 cal., 32% (243 cal.) from fat; 46 g protein; 27 g fat (7.4 g sat.); 78 g carbo (7 g fiber); 625 mg sodium; 187 mg chol.

Pineapple-Raspberry Brulee Sundaes

PREP AND COOK TIME: About 12 minutes

NOTES: To save time, buy fresh pineapple already peeled and cored.

MAKES: 2 servings

8 ounces peeled, cored fresh pineapple (see notes), cut into two rings (each about 3/4 in. thick)

1 cup vanilla nonfat frozen yogurt

1/2 cup raspberries, rinsed and patted dry

3 tablespoons sugar

1. Set each pineapple ring on a plate. Top each with a scoop (1/2 cup) of frozen yogurt and 1/4 cup raspberries.

2. To make the caramel, pour sugar into an 8- to 10-inch frying pan over medium-high heat; shake and tilt pan often until sugar is melted and amber-colored, 2 to 3 minutes. At once, pour slowly, in thin streaks, over desserts.

Per serving: 243 cal., 2.2% (5.4 cal.) from fat; 2.7 g protein; 0.6 g fat (0 g sat.); 58 g carbo (2.8 g fiber); 46 mg sodium; 0 mg chol.