Fit Date Night: Healthy Valentine's Day Dinner

Nutrition and physical training are meant to be together. This young couple came together through fitness. Check out their recipes for a healthy Valentine's Day dinner for two!

Valentine's Day can be tough. If you're single, you may get overwhelmed by a pink and white deluge of commercialized romance. If you represent half a couple, you may be tempted to treat your lover and share your appreciation with sweets, gifts, and a fancy dinner out on the town.

It doesn't have to be like that. Fitness and romance make a wonderful superset. You don't need a rest period between the two. Competitors Sarah and Rich Wilkins are here to show you that couples can lift together, cook together, and soak in the romance at their dining room table on Valentine's Day.

So, light some candles, get out the good dishes, and try their low-calorie meal!

Tips On Decadence


Is red wine okay?

Yes, up to one glass per day may actually have antioxidant benefits, may improve cognitive function, and has been shown to increase "good" cholesterol by 20 percent in moderation. One study even showed wine helped post-menopausal women with weight control.

With more than one glass per day, however, negative health effects seem to outweigh the good, increasing the risk for liver disease and some cancers.

Competitors Sarah and Rich Wilkins are here to show you that couples can lift together, cook together, and soak in the romance at their dining room table on Valentine's Day.

Is dark chocolate okay?

Dark chocolate is OK and even healthy in moderation. Dark chocolate does have antioxidants, but then again, so do fruits and veggies. But hey, if you need justification to have an ounce or so of dark chocolate per week, why not?

A Dinner For Two

You can spend $100 or more on a nice steak dinner, or you can follow Rich and Sarah's footsteps with an intimate at-home dinner with $30 worth of groceries. Add a little candlelight and a bottle of nice red wine, and you've made yourself a classy evening.

Rich and Sarah chose to make petit sirloin steaks with bleu cheese crumbles, sauteed zucchini, and garlic grilled potatoes. For dessert, Sarah made a strawberry shortbread pie. Can you really eat all this on a diet? Yes, you can. Try the recipes and check the nutrition facts.

Bleu Cheese Petit Sirloin

Ingredients
Directions

For best results, let steak adjust to room temperature for half an hour.

  1. Heat skillet on high; coat with cooking spray.
  2. Rub steak with seasoning on both sides, then add to hot skillet.
  3. Grill 3-4 minutes or until browned on the first side.
  4. Flip steaks and top each with 1/4 cup bleu cheese.
  5. Cook until the desired amount of doneness, about 3-4 minutes more for a medium rare steak. The bleu cheese will have melted to perfection over each steak.
Nutrition Facts
Serving Size Makes 2 servings
Amount per serving
Calories (for 6 oz.) 325 kcal
Total Fat 12g
Saturated Fat 6g
Monounsaturated Fat 3g
Trans Fat 0g
Total Carbs 0g
Sugar 0g
Protein 53g
Sodium 495mg
Potassium 776mg

Bleu Cheese Petit Sirloin PDF (28.4 KB)


Sauteed Zucchini

Ingredients
  • 2 whole Zucchini, sliced to 1/2-inch thick discs
  • 1/2 tbsp Olive Oil
  • 1 tsp Garlic Powder
  • 1 tsp Black Pepper
  • 1/4 tsp Kosher Salt
Directions
  1. Wash zucchini and cut into 1/2-inch thick discs.
  2. Add olive oil to a skillet, heat to medium.
  3. Add zucchini discs to pan, along with your spices.
  4. Saute zucchini, stirring a couple times, until tender and slightly golden on edges.
Nutrition Facts
Serving Size Makes 2 servings
Amount per serving
Calories 69 kcal
Total Fat 4g
Saturated Fat 1g
Monounsaturated Fat 1g
Trans Fat 0g
Total Carbs 8g
Sugar 4g
Protein 3g
Sodium 260mg
Potassium 542mg

Sauteed Zucchini PDF (26.8 KB)


Garlic and Thyme Grilled Potatoes

Ingredients
  • 3 small Red Potatoes (12 oz.)
  • 1/2 tbsp Olive Oil
  • 1 tsp Dried Thyme
  • 1 tsp Garlic Powder or Whole Garlic
  • 1 tsp Black Pepper
  • 1/4 tsp Kosher Salt
Directions
  1. Wash and cut potatoes into 1-inch thick slices.
  2. Boil potatoes on high for 8 minutes; you can do this while your steak cooks. When done, the potatoes should pierce easily with a fork.
  3. Heat olive oil in the same skillet you used for your steaks (extra flavor!) and reduce heat to medium.
  4. Add potato slices, and season with your spices.
  5. Fry until edges are browned and potatoes are tender.
Nutrition Facts
Serving Size Makes 2 servings
Amount per serving
Calories 188 kcal
Total Fat 4g
Saturated Fat 1g
Monounsaturated Fat 3g
Trans Fat 0g
Total Carbs 32g
Sugar 0g
Protein 6g
Sodium 261mg
Potassium 942mg

Garlic and Thyme Grilled Potatoes PDF (27.2 KB)


Strawberry Shortbread Whipped Pie

Ingredients
Directions
  1. Wash and slice strawberries, toss with 2 packets of stevia sweetener.
  2. Layer the bottom of your pie crust 1-inch deep with whipped topping, and cover with 3/4 of the strawberries.
  3. Mix cheesecake pudding dry mix with 1 cup cold water, adding more until a thick, creamy consistency is achieved.
  4. Layer pudding over berries and whipped topping, then add another layer of whipped topping over pudding.
  5. Chill for half an hour and top with remaining strawberries.
Nutrition Facts
Serving Size Makes 6 servings
Amount per serving
Calories 164 kcal
Total Fat 6g
Saturated Fat 4g
Monounsaturated Fat 0g
Trans Fat 0g
Total Carbs 27g
Sugar 9g
Protein 1g
Sodium 415mg
Potassium 67mg

Strawberry Shortbread Whipped Pie PDF (27.3 KB)


TOTAL FOR MEAL
Nutrition Facts
Serving Size Entire Meal
Amount per serving
Calories 745 kcal
Total Fat 26g
Saturated Fat 11g
Monounsaturated Fat 8g
Trans Fat 0g
Total Carbs 67g
Sugar 13g
Protein 63g
Sodium 1,433mg
Potassium 2,327mg

Sarah says: "As a woman, I ate about 2/3 what Rich ate, so my dinner totaled 500 kcal. We're not really watching sodium here, but notice potassium is much higher than sodium; this is actually what's important from a health standpoint, not overall sodium. The overall macros are 30% fat, 36% carbs, and 34% protein. Not bad for a nice steak dinner!"