Nutrition in the Real World
You have to eat and work and have a life. Here's how to get the nutrients you and your baby need.
Cook the beans in salted water until tender but not soft. Drain well; then dress with olive oil and lemon juice while still warm. When cool, add scallions, tomatoes and parsley. Season with salt and pepper. Flake tuna with a fork and toss into salad.
Nutritional information per serving (1/4 of recipe): 504 calories, 16 percent fat (9 grams), 57 percent carbohydrate, 27 percent protein, 225 milligrams calcium, 8 milligrams iron, 388 micrograms folate, 12 grams fiber.
Couscous Salad With Roasted
Vegetables and Chickpeas
In this jewel box of nutrients, the vegetables can be roasted ahead of time, leaving only the couscous to be cooked.
1 cup cauliflower, cut into small flowerets
1 large red bell pepper, diced
2 medium carrots, diced
1 large yellow onion, diced
1 medium zucchini, diced
2 tablespoons olive oil
Salt to taste
1/2 teaspoon freshly ground black pepper
Preheat oven to 400° F. Toss vegetables with olive oil, salt and pepper; then spread out on a baking sheet.
Roast for approximately 15 to 20 minutes. Remove from oven and allow to cool.
1 1/2 cups whole-wheat couscous
1 teaspoon olive oil
1 teaspoon cinnamon
1 teaspoon salt
2 cups boiling water
Place couscous in a heat-resistant bowl with olive oil, cinnamon and salt. Stir with a fork until the couscous grains are well coated with the olive oil. Pour boiling water over couscous, making sure the grains are completely covered. Cover bowl with plastic wrap and let sit 10 minutes. Remove cover; then let cool completely. Rake couscous with two forks or rub between your fingertips to separate grains.
1 15-ounce can garbanzo beans (chickpeas), drained and rinsed
2 tablespoons extra-virgin olive oil
1 tablespoon sherry vinegar
2 tablespoons fresh orange juice
2 tablespoons cilantro, chopped
Salt and freshly ground black pepper to taste
Add roasted vegetables and garbanzo beans to couscous and dress with olive oil, vinegar and orange juice. Add cilantro and salt and pepper to taste.