What’s more romantic than dinner by candlelight? Cooking up a heart-healthy meal at home for you and your loved one is a great way to show you care. Or, why not cook it together? This roasted beet and citrus salad paired with pan-seared chicken in a creamy mushroom sauce is low in cholesterol and loaded with vitamins and minerals. Try this recipe for a healthy and delicious date night in.
Roasted Beet and Citrus Salad
Salad:
- 3-4 small beets, peeled and diced into 1-inch chunks (2 cups)
- 1 1/2 teaspoons olive oil
- 1 cup packed baby spinach leaves
- 1/3 cup ruby red grapefruit segments in water or own juice, drained
- 1/3 cup mandarin orange segments (in water, drained)
- 1 1/2 teaspoons chopped red onion
- 1 tablespoon chopped parsley
Dressing:
- 1 tablespoon red wine vinegar
- 1/8 teaspoon salt
- 1 ½ teaspoons olive oil
Instructions:
- Preheat oven to 400 degrees Fahrenheit.
- Trim and discard the ends of each beet. Remove the peel from each beet, and then dice each beet into half-inch chunks. Transfer beets to a baking sheet and drizzle with olive oil. If using two colors of beets, keep them separate on the sheet pan to avoid juice stains on the golden beets.
- Roast until softened (tender when a knife goes through it), about 30 to 35 minutes. Allow to cool before tossing into salad.
- When ready to serve salad, place spinach on the bottom of a bowl. Top with grapefruit segments, orange segments, chopped red onion, parsley and cooled beets.
- In a small bowl, whisk together vinegar and salt. Drizzle olive oil into bowl while whisking to emulsify dressing. Pour over the salad and gently toss with tongs.
Pan-Seared Chicken with Mushroom Sauce
Chicken:
- 2 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
- 1/8 teaspoon salt
- pepper (to taste)
- 1/4 cup all-purpose flour
- 1 ½ teaspoons olive oil
Mushroom Sauce:
- 1 teaspoon olive oil
- 6 ounces button mushrooms, sliced
- 1 small shallot, minced
- 1 medium garlic clove, minced
- 1/4 teaspoon dried thyme
- 1 1/2 teaspoons all-purpose flour
- 1/4 cup fat-free, low-sodium chicken broth
- 1 tablespoon finely chopped, fresh parsley
- 2 tablespoons fat-free sour cream
Instructions:
- Sprinkle both sides of chicken with the salt and pepper. Using your fingertips, gently press down on the chicken so that the seasonings stick to it.
- Put 1/4 cup flour in a shallow dish. Dip one piece of chicken at a time into the flour, turning to coat both sides. Shake off the excess flour.
- In a large nonstick skillet, heat olive oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 to 6 minutes or until golden brown on the bottom. Turn over and cook for 2 to 6 minutes or until 165 degrees Fahrenheit in the center. Transfer to a separate plate. Cover to keep warm while you make the sauce.
- Reduce the heat to medium, and then pour olive oil into the hot skillet, swirling to coat the bottom. Add the mushrooms and shallot pieces to the pan, cooking for 5 minutes or until the mushrooms are golden brown, stirring frequently.
- Stir in the garlic and thyme, cooking for 1 minute. Sprinkle the flour over the mushroom mixture, and cook for another 2 minutes, stirring constantly to prevent lumps.
- Stir in the broth, making sure to scrape the browned bits from the bottom of the pan. Bring to a boil, and then reduce heat and simmer for 2 minutes or until the sauce is thickened, stirring frequently.
- Reduce the heat to low, and stir in the parsley and sour cream. Remove from the heat immediately.
- Cut the chicken diagonally. Divide the sauce in half and pour half over each chicken breast.