Healthy Recipes for Two

Whether you’re looking for an easy weeknight dinner for two or planning a special meal for two, our healthy recipes will help you get dinner on the table. These  recipes for two will help you cook delicious, healthy meals quickly, without the waste!

Scallop and Asparagus Alfredo

healthy recipes for two

Scallop and Asparagus Alfredo

Ingredients

8 ounces fresh or frozen sea scallops
2 ounces dried whole wheat penne pasta
1 pound fresh asparagus spears, trimmed and cut into 1-inch pieces (2 cups)
2 teaspoons butter
2 cloves garlic, minced
5 ounce can evaporated fat-free milk
2 tablespoons reduced-fat cream cheese (Neufchatel)
2 tablespoons finely shredded Parmesan cheese
1 tablespoon lemon juice
1/4 teaspoon lemon-pepper seasoning
Snipped fresh Italian (flat-leaf) parsley (optional)

Directions

Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. Set aside. In a medium saucepan cook pasta according to package directions, adding asparagus for the last 3 minutes of cooking; drain. Return pasta mixture to hot saucepan; cover and keep warm.
Meanwhile, in a large skillet heat butter over medium-high heat until melted. Add scallops and garlic; cook for 4 to 5 minutes or until scallops are golden, turning once. Transfer scallops to pasta mixture, reserving drippings in skillet

Whisk evaporated milk into the reserved drippings; reduce heat to medium-low. Add cream cheese, Parmesan cheese, lemon juice, and lemon-pepper seasoning. Cook and stir until cheeses are melted and mixture is heated through.
Add pasta mixture to cheese mixture; toss gently to coat. If desired, sprinkle each serving with parsley.
Nutrition Facts (Scallop and Asparagus Alfredo)
Per serving: 398 kcal cal., 11 g fat (6 g sat. fat, 1 g polyunsaturated fat, 3 g monounsatured fat), 66 mg chol., 530 mg sodium, 40 g carb., 3 g fiber, 12 g sugar, 36 g pro. Percent Daily Values are based on a 2,000 calorie diet.

Beef Tenderloin with Balsamic Tomatoes

Healthy Recipes for Two1

Ingredients

1/2 cup balsamic vinegar
1/3 cup coarsely chopped, seeded tomato
2 teaspoons olive oil
2 beef tenderloin steaks, cut 3/4 inch thick (about 8 ounces)
1 teaspoon snipped fresh thyme

Directions

In a small saucepan bring vinegar to boiling. Reduce heat; simmer, uncovered, 5 minutes or until reduced to 1/4 cup. Stir tomatoes into hot vinegar reduction.
Meanwhile, trim fat from steaks. Sprinkle with salt and pepper. In a large skillet heat oil over medium-high heat. Add steaks; reduce heat to medium. Cook to desired doneness, turning once. Allow 7 to 9 minutes for medium-rare (145 degrees F) to medium (160 degrees F).
To serve, spoon vinegar reduction over steaks. Sprinkle with thyme.
Nutrition Facts (Beef Tenderloin with Balsamic Tomatoes)
Per serving: 275 kcal cal., 12 g fat (3 g sat. fat, 1 g polyunsaturated fat, 6 g monounsatured fat), 76 mg chol., 80 mg sodium, 12 g carb., 0 g fiber, 10 g sugar, 26 g pro. Percent Daily Values are based on a 2,000 calorie diet.

Maple Mahi Mahi Salad

Maple Mahi Mahi Salad

Ingredients

1/2 cup frozen shelled sweet soybeans (edamame)
8 ounces fresh or frozen skinless mahi mahi fillets
2 tablespoons pure maple syrup
1 tablespoon balsamic vinegar
1 tablespoon finely chopped onion
1 tablespoon honey mustard
2 teaspoons olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
4 cups coarsely shredded napa cabbage
1/2 cup fresh snow peas pods, trimmed and halved crosswise
2 tablespoons snipped dried cherries
2 tablespoons sliced almonds, toasted

Directions

Cook edamame according to package directions; drain. Set aside to cool.
Preheat broiler. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into two portions. Measure thickness of fish; set aside.
For dressing, in a small bowl whisk together maple syrup, vinegar, onion, honey mustard, oil, salt, and pepper.
Remove 2 tablespoons of the dressing and brush on all sides of the fish pieces.
Place fish on the unheated greased rack of a broiler pan. Broil 4 inches from heat until fish flakes easily when tested with a fork. Allow 4 to 6 minutes per 1/2-inch thickness of fish.
Meanwhile, in a large bowl combine napa cabbage, snow pea pods, and cooked edamame. Pour the remaining dressing over cabbage mixture; toss to coat. To serve, divide cabbage mixture between two serving plates. Sprinkle with cherries and almonds. Top with fish.
Nutrition Facts (Maple Mahi Mahi Salad)
Per serving: 359 kcal cal., 11 g fat (1 g sat. fat, 2 g polyunsaturated fat, 6 g monounsatured fat), 83 mg chol., 313 mg sodium, 37 g carb., 6 g fiber, 24 g sugar, 30 g pro. Percent Daily Values are based on a 2,000 calorie diet.

Grilled Flank Steak Salad

Grilled Flank Steak Salad

Ingredients

1 recipe Cilantro Dressing
8 ounces beef flank steak
2 small yellow and/or red sweet peppers, seeded and halved
1 ear corn, husks and silks removed
2 green onions, trimmed
Vegetable oil
2 cups arugula or mixed greens
4 cherry tomatoes, halved

Directions

Prepare Cilantro Dressing. Cover and chill half of the Cilantro Dressing.
Trim fat from steak. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag set in a shallow dish. Pour the remaining Cilantro Dressing over steak. Seal bag; turn to coat steak. Marinate in the refrigerator for 30 minutes. Remove meat from marinade; discard marinade.
Lightly brush sweet peppers, corn, and green onions with oil.
For a charcoal or gas grill, grill steak and corn on the rack of a covered grill directly over medium heat for 17 to 21 minutes or until steak is medium (160 degrees F) and corn is tender, turning steak once and turning corn occasionally. Add sweet peppers to the grill for the last 8 minutes of grilling and green onions for the last 4 minutes of grilling, turning frequently. Let steak stand 5 minutes.
Thinly slice steak. Coarsely chop sweet peppers and green onions; cut corn from cobs.
Divide arugula between two salad bowls. Place sliced steak, grilled vegetables, and tomatoes on arugula. Drizzle salads with the reserved half of the Cilantro Dressing.

Cilantro Dressing

Ingredients

3 tablespoons lime juice
2 tablespoons chopped shallot
2 tablespoons snipped fresh cilantro
1 tablespoon olive oil
1 tablespoon water
2 teaspoons honey
1 large clove garlic, peeled and quartered
1/2 teaspoon chili powder
1/4 teaspoon salt
1/4 teaspoon ground cumin

Directions

In a blender or small food processor combine lime juice, shallot, cilantro, olive oil, water, honey, garlic, chili powder, salt, and cumin. Cover and blend or process until combined.
Nutrition Facts (Grilled Flank Steak Salad)
Per serving: 357 kcal cal., 15 g fat (4 g sat. fat, 2 g polyunsaturated fat, 8 g monounsatured fat), 47 mg chol., 376 mg sodium, 31 g carb., 5 g fiber, 13 g sugar, 29 g pro. Percent Daily Values are based on a 2,000 calorie diet.

Sweet and Fiery Polenta Fries

Sweet and Fiery Polenta Fries

Ingredients

1 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
Dash cayenne pepper
1/2 16 ounce tube refrigerated cooked polenta (cut crosswise)
2 tablespoons all-purpose flour
1/4 cup canola oil
2 tablespoons finely chopped red sweet pepper
1 tablespoon chopped fresh basil or fresh Italian (flat-leaf) parsley

Directions

In large bowl combine sugar, salt, cumin, chili powder, and cayenne pepper; set aside.
Cut polenta lengthwise in 6 thin slices; cut each slice lengthwise in 4 strips. In medium bowl toss strips with flour to coat.
In large skillet heat oil over medium-high heat. Shake excess flour off polenta strips; add to hot oil. Cook strips, turning occasionally, for 7 to 8 minutes or until golden. Drain on paper towels. Place fries in bowl with sugar mixture; toss to coat. Sprinkle with sweet pepper and basil. Serve immediately or keep warm on baking sheet in 325 degree F oven up to 20 minutes. Makes 2 to 4 servings.
From the Test Kitchen
TEST KITCHEN TIP:

To reheat any leftovers, place fries in a single layer on a foil-lined baking sheet. Bake, uncovered, in 350 degree F oven for 8 to 10 minutes or until hot.

Nutrition Facts (Sweet-and-Fiery Polenta Fries)
Per serving: 160 kcal cal., 10 g fat (1 g sat. fat, 367 mg sodium, 15 g carb., 2 g fiber, 2 g pro. Percent Daily Values are based on a 2,000 calorie diet.

Source: www.bhg.com

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