Homemade Is Where the Heart Is

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Homemade Is Where the Heart Is

Why go out to dinner on Valentine’s Day when nothing says you care like home cooking? Whether you’re preparing a romantic dinner for two or making a special family meal, start with heart-healthy ingredients that combine good taste with good nutrition.

Valentine’s Day Dinner Menu

Honey-Dijon Pork Tenderloin
Cranberry-Orange Couscous
Herb Roasted Asparagus
Dark Chocolate-Dipped Strawberries

Pork
What to do

Rub pork tenderloin with cooking oil and sprinkle with Italian seasoning. Brown on all sides over medium-high heat in a nonstick skillet. Then, transfer to a shallow roasting pan. Brush with a combination of 2 tablespoons of honey-Dijon mustard and 1 teaspoon of chopped fresh parsley. Roast in a 425˚F oven for 25 to 30 minutes or until internal temperature registers 155˚F. Remove from oven, cover with foil and set aside for 10 minutes. Slice and serve.

Why it’s a healthful choice
Pork tenderloin is a source of lean protein, with only 4 grams of fat per 3-ounce serving, making it comparable to a skinless chicken breast. Think of it as a small roast (1 to 1 ½ pounds), just as impressive but oh-so-easy.

Couscous
What to do
Follow the package directions for the couscous, but substitute reduced-sodium chicken broth for the water. Once the couscous is cooked (which only takes 5 minutes), fluff it with a fork and stir in 1 teaspoon of freshly grated orange peel and a handful of dried cranberries. Couscous is a bit of a cross between rice and pasta. It is granular semolina — like the semolina used to make pasta. And it absorbs water as it cooks, just like rice.

Why it’s a healthful choice
Since it is made from wheat, couscous is a good source of B vitamins. Available in both regular and whole-wheat varieties, couscous is quick cooking and takes on the flavors of the ingredients you add to it. By stirring in dried cranberries, you’re adding not only a festive touch for Valentine’s Day, but also nutritional value. Red fruits and vegetables contain lycopene, which helps with heart health and lowering the risk of some cancers.

Asparagus
What to do

Snap off tough ends of fresh asparagus and place spears in a plastic bag with a little olive oil and a sprinkle of salt-free herb seasoning and freshly ground black pepper. Seal bag and turn to coat evenly. Remove asparagus from bag and place on parchment paper- or foil-lined shallow baking pan. Place in oven with pork tenderloin during last 8 to 10 minutes of cooking time. Roast until asparagus is crisp-tender and still bright green.

Why it’s a healthful choice

The American Heart Association recommends a diet rich in vegetables and fruits. Green vegetables, such as asparagus, contain lutein, which offer antioxidant benefits that can help lower the risk of some cancers, as well as maintain eyesight and strong bones and teeth.

Strawberries
What to do

Place dark chocolate chips in a small microwave-safe bowl. Place in microwave at 50 percent power for 1 minute. Stir. Continue microwaving at 15 to 30 second intervals until chocolate is melted, stopping to stir. Wash and thoroughly dry fresh strawberries. (Excess water on the strawberries may cause the melted chocolate to become lumpy.) Dip strawberries into melted chocolate, then place on wax paper until set.

Why it’s a healthful choice
Strawberries are a rich source of vitamin C. Both strawberries and melted dark chocolate contain phytonutrients, including important antioxidants.