Planning a nice dinner in for Valentines Day? Include a little something that will help keep your eyes healthy and your waistline in sight. These don’t take a chef to create and can be fun to do together.
Appetizer: Smoked Salmon Tartare
These cool and crunchy salmon bites make an ultra simple yet delectable appetizer that’s low in calories, with just a dollop of healthy fat (contains Protein, potassium, selenium, omega-3s)
What you’ll need
- 4 teaspoon(s) reduced-fat sour cream
- 1/4 teaspoon(s) chopped fresh dill
- 16 slice(s) radish
- 2 ounce(s) smoked salmon, chopped
- Dill sprigs for garnish
How you do it:
Combine sour cream and dill in a small bowl. Top each radish slice with salmon, a dollop of the dill sour cream and a sprig of fresh dill.
Main Course: Crispy Phyllo Spinach Tartletts
What doesn’t taste better wrapped in phyllo? With spinach as a filling, you get a most delicious source of lutein and zeaxanthin — nutrients that help shield eyes from light damage.
What you’ll need:
- 4 tablespoon(s) extra-virgin olive oil, divided
- 1 medium yellow onion, coarsely chopped
- 3/4 teaspoon(s) (or more, to taste) salt, divided
- 16 cup(s) spinach, tough stems removed, coarsely chopped
- 1 cup(s) low-fat ricotta cheese
- 1/3 cup(s) crumbled feta or goat cheese, divided
- 2 large eggs
- 2 large egg whites
- 2 tablespoon(s) chopped fresh dill or 2 teaspoons dried
- 1/2 teaspoon(s) freshly ground pepper
- 1/4 teaspoon(s) ground nutmeg
- 1/2 cup(s) sun-dried tomatoes, finely chopped (not oil-packed)
- 2 tablespoon(s) butter
- 20 (9-by-14-inch) sheets phyllo dough, thawed according to package directions
How you do it:
- Heat 2 tablespoons oil in a large skillet over medium heat. Add onion and 1/4 teaspoon salt and cook, stirring, until brown and tender, about 5 minutes. Add spinach in batches and cook, stirring occasionally, until wilted, 2 to 3 minutes.
- Whisk ricotta, feta and 1/2 teaspoon salt (or goat cheese and 1 teaspoon salt), eggs, egg whites, dill, pepper and nutmeg in a large bowl. Stir in the spinach mixture and sun-dried tomatoes.
- Preheat oven to 325 degrees.
- Melt butter with the remaining 2 tablespoons oil in a small saucepan. Remove from the heat.
- Unroll phyllo sheets onto a clean, dry surface, keeping them in a stack. (To make the tart in an 11-inch round tart pan instead of individual tartlets, see variation below.) Cut the stack in half crosswise (you’ll have 40 half-sheets). Cover with a piece of wax paper and then a damp kitchen towel. (Keep the phyllo covered to prevent it from drying out while you work.)
- Lightly brush each tartlet pan with some of the melted butter mixture. Place 1 half-sheet of phyllo in each pan, pressing it into the edges; brush with the butter mixture. Continue adding sheets and brushing with the butter mixture until you have 5 layers in each pan. Trim the phyllo, leaving a 1/2- to 1-inch overhang.
- Place the tartlet pans on a baking sheet. Divide the spinach mixture among the pans. Fold the dough over the filling (it won’t cover completely). Brush the edges of the dough with the remaining butter mixture.
- Bake the tartlets until the filling is set and the crust is golden brown, about 35 minutes. Let cool for 5 minutes, then gently turn the tartlets out of the pans. Serve warm.
For more recipes to help keep your eyes healthy and your waistline visible, visit
http://www.realage.com/eye-health/foods-that-improve-eyesight.