Rae Udy

RECIPES: Eggplant Parmesan for Two, Carrot and Lime Salad, Maple Angel Food Cake, Honey Orange Sauce

By Rae Udy

Show how much you care about your Valentine by sharing a healthy menu for two on this special day.
By baking the eggplant instead of the traditional frying, this recipe for Eggplant Parmesan contains just over 200 calories and five grams of fat.
Carrot and Lime Salad adds crunch and great taste to your romantic dinner. Each serving provides 49 calories, one gram fat and one gram protein.
If your Valentine is a real angel they really deserve Maple Angel Food Cake topped with Honey Orange Sauce. This light and delicious cake is only 145 calories per large slice and is very low in fat with three grams. I haven’t found a vegan angel food cake recipe but I’m still looking. Send me one if you have one! Thanks and Happy Valentines Day.

“Be my Valentine!” Aidan, 8 years old. (photo by Misty Dawn)

EGGPLANT PARMESAN FOR TWO
1 small eggplant
½ (one-half) teaspoon salt
½ (one-half) cup whole wheat flour
1 egg
¼ (one-quarter) cup skim milk or soy milk
½ (one-half) cup whole grain cracker or bread crumbs
¼ (one-quarter) teaspoon each: dried basil and oregano
1 cup low-fat tomato sauce
½ (one-half) cup shredded mozzarella cheese or Soy mozzarella
¼ (one-quarter) cup Parmesan cheese or Soy Parmesan
Peel eggplant and cut into one-half inch round slices. Sprinkle with salt and set aside for thirty minutes. This helps remove bitterness from eggplant. Rinse and pat dry with paper towels. Dredge eggplant slices in flour. Combine egg and milk and beat well. Dip floured eggplant into egg mixture then roll in crumbs. Place on lightly oiled baking sheets and bake in a preheated 375 degree oven for about 15 minutes. Remove from oven and cool five minutes. Mix spices with tomato sauce and spread one-third into the bottom of a lightly oiled four by nine bread loaf pan. Place three eggplant slices on top of sauce and sprinkle with cheeses. Spread more tomato mixture over cheese. Continue layering three times ending with cheese layer. Bake uncovered in a 350 degree oven for twenty minutes or until cheese melts and eggplant is heated through. Serves two.

CARROT AND LIME SALAD
4 large carrots, peeled and shredded
8 radishes, thinly sliced
2 Tablespoons fresh lime juice
½ (one-half) teaspoon olive oil
½ (one-half) teaspoon honey or maple syrup
1 teaspoon sesame seeds
Combine prepared carrots and radishes in a medium bowl. Stir together lime juice, olive oil and honey in a small jar or cup. Pour dressing over carrot mixture and toss to coat well. Sprinkle with sesame seeds just before serving. Yields four servings.

My sweet Valentines! Evan, 7 months old, and Trenton, 4 1/2 years old. (photo by Misty Michelle)

MAPLE ANGEL FOOD CAKE
6 eggs
1 cup flour
1 cup maple syrup
1 teaspoon vanilla extract
Lightly butter and flour a large tube pan and set aside. Separate eggs and place egg whites in a large mixing bowl and yolks in a medium one. Sift flour several times and set aside. Beat egg whites with mixer on high speed until stiff but not dry. Beat yolks just until light colored and mixed well. Add maple syrup and vanilla to yolks and stir well. Pour yolk mixture slowly into egg whites while gently folding with wire whisk until blended. Gradually add flour one tablespoon at a time to egg white mixture while folding gently with wire whisk. Pour into prepared baking pan. Bake in a preheated 325 degree oven for one hour or until golden brown. Remove from oven and cool upside down on wire rack until completely cooled. Loosen edges of cake from pan with a knife and remove cake. Serve with fruit sauce and top with low fat whipped topping. Serves ten.

HONEY ORANGE SAUCE
½ (one-half) cup orange juice
¼ (one-quarter) cup honey
1 teaspoon corn starch
1 teaspoon grated orange peel
1 orange, peeled and cut into one-half inch pieces
Mix orange juice and honey in a small saucepan. Add cornstarch and orange peel and stir well. Cook and stir over medium heat until mixture boils. Reduce heat and simmer one minute more while stirring constantly. Add orange pieces and stir. Remove from heat and cool to room temperature. Serve over angel cake or frozen yogurt. Yields three-fourths cup.