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A Sweet Menu
A Kid-friendly, Heart-healthy Valentine's Day Meal
By Donna Smith
These sweet "French fries" are low in fat, but high in taste.
1 sweet potato, peeled and cut into French fries
Vegetable cooking spray
Salt, to taste (optional)
Place the potatoes on a cookie sheet and lightly mist with the vegetable cooking spray. Bake at 400 degrees F for 20 to 22 minutes.
Nutritional analysis: calories, 51; calories from fat, 1; carbohydrates, 11g; fiber, 1g; sugars, 2g; vitamin A, 100%; calcium, 1%; vitamin C, 18%; iron, 1%
Serve this calcium-rich drink in a wine glass and garnish with a whole strawberry.
1 cup low-fat milk
2 tablespoons chopped fresh strawberries or 1 tablespoon no-sugar strawberry jam
Pinch of sugar
4 to 5 ice cubes
Combine all ingredients in a blender and pulse. Pour into a tall glass. Makes one serving.
Nutritional analysis: calories, 108; calories from fat, 24; total fat, 2.8g; saturated fat, 1g; cholesterol, 10mg; sugars, 11g; protein, 8g; vitamin A, 10%; calcium, 30%; vitamin C, 21%
A sweet ending to your Valentine's Day dinner.
1/2 cup frozen cherries
6 ounces low-fat cream cheese, softened
1 tablespoon sugar
1 1/2 tablespoons lemon juice
1/2 teaspoon cinnamon
In a bowl, crush the cherries, allowing a few larger pieces to remain. Set aside. In another bowl, combine the cream cheese, sugar, lemon juice and cinnamon. With an electric mixer, whip until combined, then gently fold in cherries. Cover and refrigerate until ready to serve. Serve with assorted fruit, cubes of pound cake or shortbread cookies for dipping. Makes four to six servings.
Nutritional analysis: calories, 57; calories from fat, 0; total fat, 0; saturated fat, 0; cholesterol, 7mg; carbohydrates, 8g; fiber, 1g; sugars, 4g; protein, 5g; vitamin A, 6%; calcium, 3%; vitamin C, 5%; iron, 1%