20 minute MEALS
Fast dinners, great snacks and more: a pregnant woman's handbook for easy, nutritious eating
Place pork chops under broiler for 5 minutes on each side. Serve with apple slices and bean mixture.
Nutritional information per serving (1 pork chop plus 1/3 cup apple-bean mixture): 408 calories, 32 percent
fat (14.5 grams), 37 percent carbohydrate, 31 percent protein, 5.4 grams fiber, 2.7 milligrams iron,
75 milligrams calcium, 92 micrograms folate.
With Basmati Rice
2 cups water
1 cup basmati rice
1 teaspoon extra-virgin olive oil
1 onion, thinly sliced
2 cloves garlic, crushed
2 bay leaves
1 teaspoon dried thyme
1 teaspoon dried sage
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 32-ounce can crushed tomatoes, undrained
2 cups vegetable stock
1/2 pound fresh red snapper or lingcod, cut into 1-inch pieces
1/4 pound bay scallops
1/2 pound mussels or clams
Bring water to a boil over high heat. Stir in rice, reduce heat to low, cover and simmer 20 minutes.
While rice cooks, warm olive oil in a large pot over medium heat. Stir in onion and cook until soft. Stir in next 6 ingredients and cook for about 1 minute. Stir in tomatoes and vegetable stock and bring to a boil. Reduce heat to low, cover and simmer about 7 minutes. Increase heat slightly, stir in fish and cook about 1 minute. Stir in scallops and mussels or clams. Cover and cook until shellfish open, about 3 minutes.
Spoon about 1/2 cup rice into 4 bowls and ladle stew over rice.
Nutritional information per serving (1 3/4 cups): 415 calories, 13 percent fat (6 grams), 58 percent carbohydrate, 29 percent protein, 5.5 grams fiber, 3.5 milligrams iron, 140 milligrams calcium, 36 micrograms folate.
Linguini With Broccoli
and Cherry Tomatoes
3 quarts water
1 teaspoon salt, divided
1 tablespoon extra-virgin olive oil, divided
1 pound bite-size broccoli florets
12 ounces fresh linguini
1 clove garlic, crushed and coarsely chopped
1 cup cherry tomatoes, halved
1/4 cup fresh Italian parsley, coarsely chopped
1 teaspoon freshly ground black pepper
1 tablespoon Parmesan cheese, finely grated
Boil water in a large pot. Add 1/2 teaspoon salt, 1 teaspoon olive oil and broccoli. Cook 3 minutes. Add linguini and cook until tender, about 2 minutes. Drain, reserving 1 cup of water; set
florets and pasta aside.
Warm remaining olive oil in a skillet over medium heat. Add garlic; cook about 30 seconds. Stir in tomatoes and reserved water. Reduce heat to low and stir in florets, pasta and remaining 1/2 teaspoon salt. Stir to coat; heat about 1 minute.
In a serving bowl, toss with parsley and black pepper, top with Parmesan cheese and serve.