Abigail Joy Dougherty: Registered Dietitian, Nutrition Expert & Lover of Life
2013, Healthy Recipes, Holiday, Recipes, Valentine's Day

Healthy Valentine’s Menu – 1 Year Ago <3

How cool is this?! 1 year ago my gracious friend Roni who owns Bella Prana Yoga  posted this Valentine’s Day Menu for me!! She has been so incredibly supportive of my business – I was and still am inspired by Roni:)  I thought it would be fun to share this again – 1 year later.

Valentine’s Day is a romantic, beautiful day, one where you should feel sexy and loved.   This year, plan a menu that follows your goals to live a healthy, balanced lifestyle.  Try this full-course Valentine’s menu for two, which will allow you and your special someone to indulge in satisfying tastes without taking in a ton of extra calories.  This healthy menu will enable you to feel sexy even after dessert.  Enjoy!

Healthy Valentine’s Menu

Engagement Chicken

Smashed Cauliflower Potatoes

Roasted Asparagus

Individual chocolate soufflé cake


“Engagement” Chicken

I know everyone says this BUT my dear friend Caroline seriously was proposed to after this chicken — They included the recipe in their wedding goodie bags! It CAN and DOES happen! Make. This. Chicken.

Serves 2 to 4Engagement Chicken


  • 1 whole chicken (approximately 4 pounds)
  • 1/2 cup fresh lemon juice, plus 3 whole lemons—including 1 sliced for garnish
  • 1 tablespoon kosher or coarse sea salt
  • 1/2 teaspoon freshly ground pepper
  • Fresh herbs for garnish (4 rosemary sprigs, 4 sage sprigs, 8 thyme sprigs, and 1 bunch flat-leaf parsley)

1. Position an oven rack in the upper third of the oven and preheat the oven to 400°F. Remove the giblets from the chicken, wash the chicken inside and out with cold water, then let the chicken drain, cavity down, in a colander for 2 minutes.

2. Pat the chicken dry with paper towels. Place the chicken breast-side down in a medium roasting pan fitted with a rack and pour the lemon juice all over the chicken, both inside and out. Season the chicken all over with salt and pepper inside and out.

3. Prick 2 whole lemons three times each in three different places with a fork and place them deep inside the cavity. Chicken cavity size may vary, so if one lemon is partly sticking out, that’s fine. (Tip: If the lemons are stiff, roll them on the countertop with your palm before pricking to get the juices flowing.)

4. Put the chicken in the oven, lower the oven temperature to 350°F, and roast, uncovered, for 15 minutes.

5. Remove the roasting pan from the oven. Using tongs or two wooden spoons, turn the chicken breast- side up. Insert a meat thermometer in the thigh, and return the chicken to the oven and roast for about 1 hour to 1 hour and 15 minutes or until the meat thermometer reads 180°F and the juices run clear when the thigh is pricked with a fork. Continue roasting if necessary. Keep in mind that cooking times in different ovens vary; roasting a chicken at 350°F takes approximately 18-20 minutes per pound, plus an additional 15 minutes.

6. Let the chicken rest for 10 minutes before carving. And here’s the secret: Pour the juices from the roasting pan on top of the sliced chicken— this is the “marry me juice.” Garnish with fresh herbs and lemon slices.

Read More http://www.glamour.com/magazine/2006/07/engagement-chicken#ixzz1leftZpYZ

Smashed Cauliflower Potatoes

Smashed Cauli-Potatoes

Smashed Cauli-Potatoes

  • 1 medium-sized Yukon gold potato (about 1#), peeled and cubed
  • 1 head of cauliflower, de-stemmed and cut into hunks
  • 1/3 cup milk (your choice, I used skim milk)
  • 3 Tbsp mascarpone cheese
  • 1/2 tsp salt

1. Place potatoes in a large saucepan and cover with water. Bring to a boil, reduce heat, and simmer for 15 minutes or until soft.  Drain, and place in large bowl.

2. While potatoes are cooking, bring large pot of salted water to a boil. Add cauliflower and cook ten minutes, or until tender. Drain and add to bowl with potatoes.

3. Add the milk, mascarpone cheese, and salt. Mash to desired consistency. Try an immersion blender or mixer for an even smoother consistency.

Recipe adapted from Sweet Foodie/Caroline Kaufman Nutrition


Roasted Asparagus

  • 1 pound fresh asparagus
  • 1 Tbsp olive oil
  • Kosher salt
  • Fresh ground pepper

1. Preheat the oven to 400 degrees F.

2. Break off the tough ends of the asparagus and, if they’re thick, peel them. Place the asparagus on a baking sheet, drizzle with olive oil, then toss to coat the asparagus completely.

3. Spread the asparagus in a single layer and sprinkle liberally with salt and pepper.

4. Roast the asparagus for 25 minutes, until tender but still crisp.

Recipe adapted from Barefoot Contessa

Individual Chocolate Soufflé Cakes

Serves 2

Individual Chocolate Souffle

Individual Chocolate Souffle

  • Cooking spray
  • 4 1/2 tablespoons granulated sugar, divided
  • 1 tablespoon all-purpose flour
  • 1 1/2 tablespoons Dutch process cocoa
  • 2 tablespoons fat-free milk
  • 1/4 teaspoon vanilla extract
  • 1 large egg white
  • 1 teaspoon powdered sugar

Preheat oven to 350°.

1. Coat 2 (6-ounce) ramekins with cooking spray; sprinkle each with 3/4 teaspoon granulated sugar.

2. Combine 2 tablespoons granulated sugar, flour, cocoa, and milk in a small saucepan over medium heat. Cook 2 minutes, stirring until smooth. Spoon chocolate mixture into a medium bowl; cool 4 minutes. Stir in vanilla.

3. Place egg white in a medium bowl; beat with a mixer at high speed until soft peaks form. Add remaining 2 tablespoons granulated sugar, 1 teaspoon at a time, beating until stiff peaks form (do not overbeat). Gently stir 1/4 of egg white mixture into chocolate mixture; gently fold in remaining egg white mixture. Spoon mixture into prepared dishes. Sharply tap dishes 2 or 3 times to level. Place dishes on a baking sheet; bake at 350° for 15 minutes or until puffy and set. Sprinkle each soufflé with 1/2 teaspoon powdered sugar. Serve immediately.

Cooking Light 2007


1) Going out or staying in for Valentine’s Day?

2) Are you celebrating tonight or this weekend?!

2 Comments to “Healthy Valentine’s Menu – 1 Year Ago <3”

  1. Living in Iowa, I found this blog by following a link from Twitter. Very Happy I did. Great topic, and great blog. Keep up the Wonderful Work.

    • Thank you so much Gabriella!! I have been a bit MIA – I appreciate your support!! <3

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