20 minute MEALS
Fast dinners, great snacks and more: a pregnant woman's handbook for easy, nutritious eating
Nutritional information per serving (1 1/4 cups): 354 calories, 23 percent fat (9 grams), 61 percent carbohydrate, 16 percent protein, 8 grams fiber, 4.7 milligrams iron, 142 milligrams calcium, 117 micrograms folate.
With Baby Spinach
4 4-ounce fresh salmon fillets
1 teaspoon freshly ground black pepper, divided
1/2 teaspoon salt, divided
2 lemons (1 thinly sliced and 1 cut into 6 wedges)
3/4 pound baby spinach, washed
Fill the bottom of a large steamer with 3 inches of water (or use a large pasta pot with a steamer rack, leaving 2–4 inches of space between water and rack) and bring to a boil.
Season salmon with 1/2 teaspoon pepper and 1/4 teaspoon salt. Place salmon fillets, skin side down, on steamer rack; top each with a lemon slice and cover. Cook until fillets are opaque and pale pink, 8–10 minutes. Remove skin from fillets, pile spinach on top and sprinkle with remaining salt and pepper. Cover; continue to cook until spinach is slightly wilted, 3–4 minutes.
Turn off heat, remove fillets and divide among 4 plates. Squeeze 2 lemon wedges over spinach. Garnish with remaining lemon wedges.
Nutritional information per serving (1 fillet): 196 calories, 35 percent fat (7.5 grams), 17 percent carbohydrate, 48 percent protein, 3.5 grams fiber, 4.2 milligrams iron, 152 milligrams calcium, 231 micrograms folate.
Broiled Chicken Breasts
With Dried Herbs
4 4-ounce boneless, skinless chicken breasts
2 cloves garlic, sliced lengthwise
1 teaspoon dried rosemary, crushed
1 tablespoon dried thyme
1 tablespoon dried sage
4 carrots, quartered lengthwise and cut into 1-inch pieces
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Preheat oven to broil. With a sharp knife, remove the “tenders” from the underside of each breast. Cut 2–3 small slits in the top of each breast; insert a sliver of garlic into each slit and set aside.
In a small bowl, mix together rosemary, thyme and sage; spread mixture onto a dinner plate. Roll and press each breast into herb mixture.
Line a 10-by-12-inch pan with aluminum foil and place chicken breasts on it, close together, alternating narrow ends. Place carrots in a layer around chicken and fold up edges of foil approximately 1 inch. Drizzle carrots with olive oil, salt and pepper.
Place pan in oven and cook for approximately 7 minutes. Turn over chicken and cook for another 5–7 minutes. Using the tip of a sharp knife, pierce chicken at its thickest point. If juices run clear, the chicken is done; if juices are pink, cook for another 3–4 minutes.