Prawn salad with mango and chilly
Prep time: 10 min
Cook time: 2 min
Per serving: 95kcal 9.1g protein 2g fat 0.4g saturates 10.7g carbs 8.3g sugar 2.2g fibre 1g salt 109mg calcium 1.3mg iron
75g sugar snap peas, trimmed
100g cooked king prawns
1/2 small ripe mango, peeled, flesh removed and thinly sliced
1/8 cucumber, halved lengthways and thinly sliced diagonally
Handful of Oriental salad leaves
For the dressing (serves two with leftovers)
2 tbsp mirin (Japanese rice wine)
2 tbsp lime juice
1 tbsp reduced-salt soy sauce
1 tbsp sesame oil
1 long red chilli, deseeded and finely chopped
1 tsp finely grated fresh ginger
1 tsp brown sugar
Blanch the sugar snap peas in a saucepan of boiling water for 2 minutes or until they are bright green and slightly tender.
Drain and refresh under cold running water, then transfer to a large bowl with the prawns, mango, cucumber and salad leaves and gently toss to combine.
Put all the dressing ingredients in a small bowl and mix well. Divide the salad among 2 serving plates, then drizzle each with 2tsp of the dressing.
FACT: Prawns are a packed with protein to help keep you feeling fuller for longer. They contain zinc, too, which helps to keep skin, hair and nails healthy so you’ll look your best on Valentine’s night.
Plus, zinc is vital for maintaining levels of testosterone in men – perfect for boosting libido.
Steak and chips with tomato chutney
Prep time: 10 min
Cook time: 25 min
Per serving: 386kcal l 38.5g protein l 10.6g fat l 3.1g saturates l 35.4g carbs l 8.6g sugar l 10g fibre l 1g salt l 137mg calcium l 5.5mg iron
100g low-fat oven chips/ or opt for sweet potato
2 x 120g lean sirloin steaks
75g baby spinach
325g frozen peas
1 tsp Dijon mustard, to serve
For the tomato chutney
Cooking oil spray
1 onion, finely chopped
1–2 red chillies, deseeded and finely chopped
2 garlic cloves, crushed
400g tin chopped tomatoes
Preheat the oven to 220°C/fan 200°C/gas 7. To make the tomato chutney, put a saucepan over a medium heat and spray with a little oil. Add the onion and chillies and cook for 3 min or until the onion softens.
Stir in the garlic and cook for 1 min, then add the tomatoes and stir to combine. Bring to the boil, then reduce the heat and simmer for 10–15 min until the mixture thickens. Transfer to a serving bowl and set aside to cool.
Cook the oven chips according to the packet instructions.
Meanwhile, put a large frying pan over a medium-high heat. When hot, spray with a little oil, then add the steaks and cook for 2–3 min on each side for medium-rare, or until cooked to your liking. Transfer to a plate and cover with foil, then set aside to rest.
While the steaks are resting, steam the spinach and peas separately for 2–3 min each until the spinach is just wilted and the peas are heated through.
Serve the steaks with the oven chips, spinach and peas, with a dollop each of mustard and tomato chutney.
FACT: Tinned tomatoes are loaded with an antioxidant called lycopene. Studies show this can help protect against certain cancers, especially prostate cancer in men.
Better still, cooked tomatoes contain more lycopene than fresh ones, while the addition of a little fat – in this case from the steak – will help the body absorb more of this nutrient.
Prep time: 10 mins plus chilling
Cook time: 35 mins
Per serving: 192kcal | 30.8g sugar | 10.3g protein | 0g fibre | 3.6g fat | 0.3g salt | 1.1g saturates | 243mg calcium | 30.8g carbs | 0.7mg iron
325ml skimmed milk
150g light condensed milk
1tsp vanilla extract, or zest of 1 lemon or orange
2 eggs, beaten
4tsp caster sugar
Preheat the oven to 180°C/fan 160°C/gas 4. Put 4 x 200ml ramekins in a baking dish.
Combine the skimmed and condensed milks in a small saucepan. Bring to the boil, and then remove the pan from the heat. Add the vanilla extract or citrus zest and the eggs, then whisk until well combined. Strain the mixture into the ramekins.
Pour boiling water into the baking dish to come halfway up the ramekins. Bake for 30 min or until the desserts are just set but still have a slight wobble. Cool, then chill in the fridge for at least 4 hr or overnight.
Preheat the grill to high. Sprinkle 2 of the crème brûlées with 1tsp of the caster sugar, gently smoothing it over the surface with your finger.
Use a cook’s blow torch, if you have one, to caramelise the tops or pop them under a hot grill until the sugar becomes a golden crust. Serve straightaway. The two leftover brûlées will keep in the fridge, covered, for up to three days.
FACT: Most of us know that milk contains protein and bone-strengthening calcium, but it’s also an important source of a B vitamin called riboflavin. This nutrient is essential for keeping the nervous system functioning normally and can help reduce tiredness and fatigue, so you’ll be full of energy for the fun night ahead.
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