This month here at Bounce Fitness, we’re focusing on not just love, but loving yourself & your body. So we have prepared a lovely 3-course dinner menu that you can cook up for either your significant other or yourself! Not only is it very healthy, but hearty and delicious. On the menu is: Buttermilk-Herb Mashed Potatoes, Pacific Sole with Oranges and Pecans and Baby Tiramisù. Recipes are courtesy of www.eatingwell.com
Buttermilk-Herb Mashed Potatoes
2 servings
Active Time: Total Time:
INGREDIENTS
- 1 large Yukon Gold potato, peeled and cut into chunks
- 1 clove garlic, peeled
- 1 teaspoon butter
- 2 tablespoons nonfat buttermilk
- 1 1/2 teaspoons chopped fresh herbs
- Salt & freshly ground pepper, to taste
PREPARATION
- Place potato in a small saucepan and cover with water. Add garlic. Bring to a boil; cook until the potato is tender. Drain; add butter and buttermilk, and mash with a potato masher to the desired consistency. Stir in herbs. Season with salt and freshly ground pepper.
NUTRITION
Per serving: 85 calories; 2 g fat ( 1 g sat , 0 g mono ); 5 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber; 87 mg sodium; 416 mg potassium.
Pacific Sole with Oranges & Pecans
2 servings
Active Time: Total Time:
INGREDIENTS
- 1 orange
- 10 ounces Pacific sole, (see Note) or tilapia fillets
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 2 teaspoons unsalted butter
- 1 medium shallot, minced
- 2 tablespoons white-wine vinegar
- 2 tablespoons chopped pecans, toasted (see Cooking Tip)
- 2 tablespoons chopped fresh dill
PREPARATION
- Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.
- Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.
- Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately. Makes 2 servings.
TIPS & NOTES
- Ingredient Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. The best choices are Pacific, Dover or English sole. Other sole and flounder are overfished.
- Cooking Tip: To toast chopped nuts or seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
NUTRITION
Per serving: 234 calories; 9 g fat ( 3 g sat , 3 g mono ); 70 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 28 g protein; 2 g fiber; 401 mg sodium; 556 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value); Calcium (20% dv).
Baby Tiramisu Recipe
6 servings
Active Time: Total Time:
INGREDIENTS
- 1/2 cup nonfat ricotta cheese, (4 ounces)
- 2 tablespoons confectioners’ sugar
- 1/2 teaspoon vanilla extract
- 1/8 teaspoon ground cinnamon
- 12 ladyfingers, (about 1 3/4 ounces)
- 4 tablespoons brewed espresso, or strong coffee, divided
- 2 tablespoons bittersweet chocolate chips, melted (see Tip)
PREPARATION
- Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.
- Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.
TIPS & NOTES
- Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
NUTRITION
Per serving: 107 calories; 2 g fat ( 1 g sat , 0 g mono ); 3 mg cholesterol; 18 g carbohydrates; 3 g protein; 0 g fiber; 125 mg sodium; 29 mg potassium.
