Feast your eyes on this: Valentine’s Day sorted
Get inspiration for your Valentine’s Day feast with our Nutrition team’s menu
Valentine’s Day might be a little different this year, and we may all be less-than enthusiastic about having another meal at home. But never fear – our Nutrition team are here! What better time to impress your loved one than with a foodie feast, approved by those in the know. Read on for a three-course meal cooked up by our experts, complete with a step-by-step guide from Ellie, Taiwo and Emily. If you want even more fantastic recipes, food facts and blogs, head over to the @UBSportNutrition Instagram page.
Starter: Sweetcorn and Feta Fritters, by Emily
With February being the month of food – both Valentine’s Day and Pancake Day are within weeks of each other – why not combine the two with this innovative savoury pancake recipe; perfect for a Valentine’s Day dinner starter? With very few ingredients and many being ones you may already have in your fridge or cupboard, these are a great way to do a fancy meal on a budget.
This starter is quick and simple to make and fun to do as a pair, and any leftover fritters can be kept in the fridge for the next day. These fritters also make a great brunch, so if you prefer a morning meal date, save the recipe for a late-morning treat!
NUTRITIONAL VALUE (Per fritter with toppings)
- Calories: 196 kcal
- Carbohydrates: 13.5g
- Protein: 9.2g
- Fat: 11g (4g saturated)
INGREDIENTS (makes 4 Fritters)
- 1 rasher of bacon per person
- 50g self-raising flour
- 1 egg
- 50ml milk
- Salt and pepper
- 75g sweetcorn
- 25g feta cheese
- A little olive oil
- 2 tbsp low fat cream cheese
- Sprinkle of dried chives
- Put the flour into a mixing bowl and make a well in the centre. Pour in the eggs and milk and whisk until it is a smooth batter. Season with salt and pepper, crumble in the feta and stir in the sweetcorn.
- Heat a little olive oil in a frying pan or pancake pan and add a small ladle of batter to the pan (should be no bigger than the palm of your hand when in the pan). Fry the fritter for 2-3 minutes on each side or until golden and cooked through.
- In the meantime, grill the bacon for 2-3 minutes on each side or until cooked.
- Put the cream cheese in a bowl and stir in salt and pepper and a pinch of chives.
- Plate up a fritter each and top with a dollop of cream cheese and a bacon rasher. For an extra touch add a few sprigs of rocket and some sweet chilli sauce.
MAIN: Red Thai Chicken Curry with Zesty Lime Rice, by Ellie
Add a little bit of extra spice to your lockdown Valentine’s Day with this delicious and versatile Thai Red Curry. It is so simple to prepare – just the one pot and throw it all in – and jam-packed full of flavour. This dish is super indulgent and can still be enjoyed as part of a healthy and balanced diet as it is full of yummy goodness!
NUTRITIONAL VALUE (per serving)
- Calories: 609kcals
- Carbohydrates: 62.5g
- Fats: 20g (15.7g of which saturates)
- Protein: 45.2g
INGREDIENTS (serves 2)
- 2 chicken breasts
- Juice of half a lime
- 5 tbsp red Thai curry paste
- 50g coconut cream
- 1/2 tsp fresh ginger
- 1 small garlic clove
- 250ml boiling water
- Pinch of salt
- 1 tsp sugar
- 160g mixed greens – e.g. green beans, tender stem broccoli and asparagus
- 1/2 tbsp flour and water to thicken the sauce
- Red chilli and nigella seeds to serve
For the zesty lime rice to serve:
- 130g basmati rice
- Zest of 1 lime
- Juice of half a lime
- In a pan, heat a little oil and add your chopped chicken breasts to fry them off, making sue they are cooked all the way through. Set aside for now and you will add this to your curry a bit later on!
- Pour your rice and the lime zest and half of the lime juice into 300ml of cold water and bring to the boil. Stir occasionally and leave to cook until the rice is soft and the water has been absorbed.
- Meanwhile, heat your Thai red curry paste, ginger and garlic for a couple of mins until softened.
- Add the coconut cream and 250ml of boiling water and stir well.
- Next add the mixed greens, salt, sugar and flour and water mix and stir well.
- Finally add your chicken to reheat it and simmer until warmed through.
- Serve with your zesty lime rice, and sprinkle on some nigella seeds and fresh chopped red chilli for that extra kick!!
Top tip: You could also swap out the fish for other forms of protein like white fish, prawns, or tofu, depending on your preference!
DESSERT: HEART SHAPED CHOCOLATE AND STRAWBERRY PASTRIES, by Taiwo
What better way to end your meal than with some handmade dessert? This recipe is quick and easy to make and is best served with hot custard.
- Calories: 143
- Carbohydrate: 16 g
- Protein: 2.8 g
- Fat: 8.8 g
- Sat Fat: 3.9 g
INGREDIENTS (serves 2)
- 1 sheet of puff pastry
- 2 strawberries (diced)
- 40g melted milk chocolate
- Cut an 8cm strip of puff pastry from its sheet.
- Use a heart shaped cookie cutter or a knife to cut out 6 heart shapes.
- Place the heart shaped onto grease proof paper then bake in the oven at 180°C for 30-35 minutes.
- Remove the puff pastry from the oven and leave to cool for 15 minutes.
- Heat up the chocolate in the microwave until it’s melted, then place a thick layer of chocolate on each heart.
- Leave to cool for 10 minutes.
- Cut the strawberry into small pieces then sprinkle over each heart.