Valentine’s Day Healthy Three Course Meal

You work so hard to keep fit and ward off those extra calories; then these special occasions come around and we worry that we’ll take a step backward. No need to fear! The Lefebre and Burke Weight Loss and Laser Centre is here to help you through these tricky times.

We have put together a romantic, stunning three-course Valentine’s Day dinner for you that will allow you and that special someone to enjoy a romantic evening and still stay on track. These healthy recipes are delicious, luxuriously beautiful to look at, and they won’t hurt your waistline. Happy Valentine’s Day!

Smoked Salmon Canapés

Delicate smoked salmon provides a heart-healthy element to your table.

smoked-salmon-canapes-rp6 servings | Active Time: 30 minutes | Total Time: 30 minutes

These elegant party canapés offer a delectable bite of smoked salmon (a good source of protein and omega-3s), moistened with a light, lemony vinaigrette on a low-GI rye bread.

12 slices cocktail rye bread
1 tablespoon lemon juice
1 tablespoon brewed black tea
1/2 tablespoon extra virgin olive oil
1 teaspoon Dijon mustard
Freshly ground black pepper to taste
4 ounces (125 grams) sliced smoked salmon, finely chopped (3/4 Cup)
1/8 cup finely diced red onion
1 1/2 tablespoons chopped fresh dill, plus sprigs to garnish
1 tablespoon drained capers, rinsed and coarsely chopped

1. Preheat the oven to 325°F (160°C). Coat a baking tray with cooking spray. Arrange the slices of rye bread in a single layer on the baking tray. Spray the tops of the slices lightly with cooking spray. Bake for 12–15 minutes or just until the slices are crisp.

2. Whisk the lemon juice, tea, oil, mustard and pepper in a medium bowl. Add the smoked salmon, red onion, dill and capers. Toss to mix well.

3. Shortly before serving, mound about 1 tablespoon of the smoked salmon topping on each slice of toast. Garnish each with a dill sprig.

Two canapés is one serving: count each serving as: 1/2 protein (group 6), 1 bread (group 5), 1/2 fat (group 7)

Pomegranate Duck 


2 servings | Active Time: 45 minutes | Total Time: 45 minutes

Duck breasts may seem too fancy for the average weeknight, but they roast up beautifully and quickly. This preparation, with its luscious ruby-colored sauce, is definitely one that will impress.

8 oz. (225g) boneless duck breast, skin removed
2 teaspoons extra-virgin olive oil
1 small shallot, finely chopped
1 cup pomegranate juice
1/4 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 teaspoons chopped fresh parsley, for garnish (optional)

1. Preheat oven to 450°F.

2. Heat oil in a medium skillet over medium-high heat. Add the duck and cook until browned on both sides, 3 to 4 minutes per side. Transfer the duck to a small baking dish and roast at 450°F, 8 to 12 minutes for medium-medium well, depending on the size of the breast. Transfer to a cutting board; let rest 5 minutes before slicing.

3. While the duck is resting, return the pan to medium-high heat. Add shallot and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Add pomegranate juice and bring to a boil. Reduce heat to a simmer; cook until reduced by half, 1 to 2 minutes. Stir broth and cornstarch in a small bowl until the cornstarch dissolves. Add to the pan. Bring to a boil, stirring constantly. Reduce heat to a simmer and cook, stirring, until the sauce is thickened, 1 to 2 minutes. When the duck has finished resting, pour any accumulated juices into the sauce and stir to combine.

4. Thinly slice the duck; serve topped with the pomegranate sauce. Garnish with parsley, if desired.

each serving: 4 protein (group 6), 1 fruit (group 4) and 1 fat (group 7)

Strawberries Dipped in Chocolate

A quick and healthy way to satisfy your chocolate craving.


2 servings | Active Time: 10 minutes | Total Time: 10 minutes

1 ounce high-quality dark chocolate
6 strawberries

1. Microwave chocolate in a small bowl on medium for 1 minute. Stir, then continue microwaving on medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
2. Dip strawberries in the melted chocolate.

count each serving as 1 fruit (group 4)

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