Beaufort Memorial’s Living Well Blog brings health and wellness to Lowcountry living.

Enjoy a Valentine's Dinner that Won't Burn Your Waistline

Posted by Living Well Team on Feb 10, 2016 5:31:36 PM

Sometimes the most romantic Valentine’s Day celebration is a quiet, well-planned dinner at home. Best of all, there’s no reservation required! Enjoy a flavorful, healthy dinner without all the extra calories and fat.

Here’s a sumptuous meal you can make for your special valentine.

Beef Tenderloin Steaks with Chipotle Butter and Bell Pepper Sauté


From Cooking Light


  • 2 teaspoons olive oil
  • 1/4 cup sliced onion
  • 2 garlic cloves, sliced
  • 1 small red bell pepper, sliced
  • 1 small orange bell pepper, sliced
  • 1/4 cup dry white wine
  • 1/2 teaspoon freshly ground black pepper, divided
  • 3/8 teaspoon kosher salt, divided
  • 2 (4-ounce) beef tenderloin steaks or 1 (8-ounce) sirloin steak
  • Cooking spray
  • 2 teaspoons butter, softened
  • 1 teaspoon finely chopped chipotle pepper in adobo sauce


  1. Heat a large skillet over medium-high heat. Add olive oil, and swirl to coat. Add onion, garlic and bell peppers to pan; cook 5 minutes, stirring occasionally. Add wine; bring to a boil. Cook 2 minutes or until liquid almost evaporates, scraping pan to loosen browned bits. Stir in 1/4 teaspoon black pepper and 1/8 teaspoon salt.


  1. Heat a cast-iron skillet over medium-high heat. Sprinkle steaks evenly with remaining 1/4 teaspoon black pepper and 1/4 teaspoon salt. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Combine butter and chipotle in a bowl. Divide butter mixture over steaks. Serve with bell pepper mixture.

Calories 298

Fat 16.3 g

Sat. fat 5.8 g

Protein 26 g

Fiber 2 g

Sodium 489 mg

While your steaks rest, whip up a spinach salad, couscous or these skillet-blistered green beans.

Skillet-Blistered Green Beans


From Cooking Light


  • 2 teaspoons olive oil
  • 1/4 teaspoon crushed red pepper
  • 12 ounces trimmed green beans
  • 1/4 cup dry white wine
  • 1/4 teaspoon kosher salt


Heat a skillet over medium-high heat. Add olive oil; swirl. Add crushed red pepper and green beans; cook 3 minutes or until blistered. Add wine; cook 2 minutes or until liquid evaporates, stirring often. Sprinkle with salt.

Calories 53

Fat 2.5 g

Sat. fat 0.4 g

Sodium 126 mg

And don’t forget a delicious dessert! To save time, this can even be prepared earlier in the day.

Chocolate Chunk Bread Puddings


From Cooking Light


  • 1 3/4 cups (1/2-inch) cubed Hawaiian sweet bread
  • 2/3 cup 2% reduced-fat milk
  • 2 tablespoons sugar
  • 1 1/2 tablespoons unsweetened cocoa
  • 1 tablespoon Kahlúa (coffee-flavored liqueur)
  • 1/2 teaspoon vanilla extract
  • 1 large egg, lightly beaten
  • Cooking spray
  • 1 ounce semisweet chocolate, coarsely chopped
  • 2 tablespoons frozen fat-free whipped topping, thawed


Preheat oven to 350°. Arrange bread cubes in a single layer on a baking sheet. Bake at 350° for 5 minutes or until toasted. Remove bread from oven; decrease oven temperature to 325°.

Combine milk and next 5 ingredients (milk through egg) in a medium bowl, stirring well with a whisk. Add bread, tossing gently to coat. Cover and chill 30 minutes or up to 4 hours.

Divide half of bread mixture evenly between 2 (6-ounce) ramekins or custard cups coated with cooking spray; sprinkle evenly with half of chocolate. Divide remaining bread mixture between ramekins; top with remaining chocolate. 

Place ramekins in an 8-inch square baking pan; add hot water to pan to a depth of 1 inch. Bake at 325° for 35 minutes or until set. Serve each pudding warm with 1 tablespoon whipped topping.

Calories 319

Fat 10.6 g

Protein 9.8 g


If you do overindulge on Valentine’s dinner, here are a few calorie-burning tips. Or make an appointment with a LifeFit personal trainer to get your physical fitness back on track.Screen_Shot_2016-02-10_at_5.25.23_PM-423592-edited.png

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