beanies/for/babies | Fit Pregnancy

beanies/for/babies

These hearty comfort foods give you and your baby all the right nutrients.

Advertisement



Cajun Shrimp, Corn and Lima Bean Chowder

Serves 6



4     cups skim milk

3     14 3/4-ounce cans creamed corn

2     10-ounce packages frozen baby lima beans, defrosted

2     teaspoons Cajun seasoning

1     teaspoon dried thyme

1     pound medium shrimp, peeled and deveined

       Salt and freshly ground black pepper, to taste



Heat all ingredients except shrimp in a large nonstick saucepan over medium heat. Bring to a boil, stirring occasionally. Add shrimp and cook 2 minutes or until just cooked through. Season with salt and additional Cajun seasoning, if desired.



Nutritional information per serving (2 cups): 400 calories, 7 percent fat (3 grams), 64 percent carbohydrate, 29 percent protein, 280 milligrams calcium, 4.5 milligrams iron, 121 micrograms folate.



Barbecued Beans, Greens and Smoked Turkey Over Rice

Serves 6



2         teaspoons olive oil

1         onion, peeled and chopped

2         cloves garlic, minced

6         cups kale leaves, chopped

2         15 1/2-ounce cans soybeans (or pinto beans), rinsed and drained

3/4      pound smoked turkey, diced

1 1/2   cups hickory barbecue sauce

    2      tablespoons Dijon mustard

    2      cups water

    1      cup white rice



Preheat oven to 350° F. Heat oil in a nonstick skillet over medium heat. Add onion and garlic; sauté until onion begins to soften. Stir in kale, beans, turkey, barbecue sauce and mustard. Transfer to a 3-quart casserole; bake, covered, for 45 minutes. Keep warm.

    Bring water to a boil in a medium saucepan; add rice. Cover and cook 15 minutes, or until tender. Divide rice among 6 shallow bowls, and spoon bean mixture over top.



Nutritional information per serving (1 cup bean mixture with 1/2 cup rice): 465 calories, 27 percent fat (14 grams), 43 percent carbohydrate, 30 percent protein, 211 milligrams calcium, 8.5 milligrams iron, 120 micrograms folate.



Asian Sizzling Steak and Garbanzo Bean Salad

Serves 4



Dressing

1/4     cup low-sodium soy sauce

2     tablespoons rice vinegar

2     tablespoons honey

2     teaspoons sesame oil, toasted

2     teaspoons fresh ginger root, peeled and minced (or 1/2 teaspoon ground ginger)

1     clove garlic, minced



Salad


3/4     pound flank steak, trimmed of fat

Salt and freshly ground black pepper, to taste

1/2     teaspoon sesame oil

8     cups mixed greens

1     small cucumber, diced

1     red bell pepper, cored, seeded and thinly sliced

2     cups garbanzo beans

1     cup bean sprouts

Page:

Most Popular in nutrition