12WBT Healthy Valentine’s Day Recipes

Nutrition // Nigel Bartlett // 11 February 2014

Roses are red, violets are blue… and so could you be if you over indulge this Valentine’s Day and un-do all your great work. Well, not if you succumb to these healthy and delicious 12WBT Valentines Recipes.

Team the starter and main course with a heavenly tiramisu for dessert to create a divine dinner you’ll both love – and which will love you back.

Thanks to these Valentine’s Day recipes, the only red you’ll see on this Red Flag Day will be the roses you exchange with your special one. After all, Valentine’s Day is meant to be all about love – not love handles.

(The following recipes are for a woman on a 1200 calorie a day weight-loss plan.)

Entrée: Bruschetta for Two

Bruschetta recipe

2 serves | 15 mins prep time | 1 min cooking |192 calories per serve

Ingredients

  • 1 tomato (167g), chopped
  • 1/2 red onion (45g), finely chopped
  • 1 cloves garlic (3g), crushed
  • 1 teaspoons balsamic vinegar (5g)
  • 1 teaspoons olive oil (5g)
  • 4 slices sourdough (132g)
  • 10g basil leaves

Method

  1. Combine tomato, onion and garlic in a bowl. Add balsamic vinegar and oil, and season with freshly ground black pepper.
  2. Toast sourdough until golden brown on each side. Arrange on plates and top with tomato mixture.
  3. Scatter with basil leaves and season with extra pepper to serve.

Mish Tip: You can use any variety of tomato for this recipe.

Main: Prosciutto-Wrapped Chicken with Wilted Greens

Proscuitto Wrapped Chicken with wilted greens

2 serves | 25 mins prep time | 25 mins cooking | 288 calories per serve

Ingredients

  • 2 fillets raw, lean chicken breast (300g)
  • 2 teaspoons Dijon mustard (10g)
  • 30g prosciutto, thinly sliced
  • 2 teaspoons olive oil (10g)
  • 1/2 bunches English spinach (180g), washed, trimmed & cut in half crossways
  • 2 cloves garlic (6g), thinly sliced
  • 60g kale
  • 1 lemon (99g), halved (one half juiced, the other half cut into wedges)

Method

  1. Preheat oven to 180°C. Line a baking tray with non-stick baking paper. Place chicken onto tray and spread with mustard. Wrap prosciutto over each fillet and tuck in edges. Bake for 20-25 minutes or until tender and cooked through.
  2. Meanwhile, heat oil in a large non-stick frying pan over medium heat. Add spinach and garlic and stir-fry for 30 seconds. Add kale and stir-fry for a further 1-2 minutes or until the greens are just wilted. Drizzle lemon juice over and toss to combine.
  3. Cut chicken into thick slices. Divide wilted greens between plates and top with chicken. Season with freshly ground black pepper and serve with lemon wedges.

Mish Tip: You can also try this recipe with Asian greens like bok choy or gai lan.

Join the next Round of 12WBT and get more delicious recipes, activities and tips like these.

Over to you: How are you planning to treat your special someone this Valentine’s Day?

One Comment

1 Comment

  1. Anne McDonald Reply

    Just wondering – I have been wanting to join, as it is very hard to lose weight. I have for 24 days straight not had any alcohol and no fried foods, roast potatoes, chocolate and a whole of of foods that I cannot have as I am is Stage 4 CKD. I am very well, just have to watch the phosphate, potassium and sodium in foods, so I don’t eat bananas, oranges, tomatoes and so it goes on. I have been walking 50 minutes a day, and actually have put on 1KG!!!!!!!!
    Very disheartening.
    Any suggestions????????????

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