Chill & Grill | Fit Pregnancy

Chill & Grill

Fun and tasty recipes to help you get the nutrition you need.


It’s summertime, and the garden is in full bloom with delicious fruits and vegetables. With the temperature rising, what better way to enjoy these in-season delights than by giving your stove a vacation? To help you do just that, we’ve cooked up some delicious chilled and grilled dishes full of the nutrients that you and your baby need.

Note: g=grams, mg=milligrams, mcg=micrograms

Shrimp with Tomatoes and Peppers
Serves 4
    1     large ear of corn (or 1 cup frozen, unthawed)
    3     tablespoons extra-virgin olive oil
    2     cloves garlic, minced
    1     small bell pepper, seeded and chopped into 1/2-inch pieces
    1     cup (1/2 pint) cherry tomatoes
    1/2  cup cilantro, finely chopped
           Juice of 1 lime
    1     cup clam juice or chicken stock
    1     tablespoon sugar
    1     pound medium shrimp, shells and tails removed
    2     green onions, chopped
           Salt and pepper to taste   
    4     cups egg noodles, cooked per package directions
Using a knife, remove the corn kernels from the cob and set aside. Warm the olive oil in a large sauté pan over medium heat. Add corn and next seven ingredients; simmer for 3 minutes.

Add the shrimp and green onions and cook until the shrimp curl, about 2 minutes. (Optional: Grill the shrimp over a prepared grill.) Remove from heat and season with salt and pepper. Serve over noodles.

Nutritional information per serving (1 1/2 cups shrimp mixture plus 1 cup noodles): 421 calories, 26% fat
(13 g), 47% carbohydrate, 27% protein, 5 g fiber, 4.1 mg iron, 107 mg calcium, 55 mcg folate.

Melon Gazpacho with Basil and Prosciutto
Serves 4
    1/4     cup fresh basil leaves, packed
    4        cups peeled, seeded, very ripe summer melon (such as cantaloupe, Crenshaw or honeydew)
    1/2     cup seasoned rice wine vinegar
    1        cup plain yogurt
              Salt and pepper to taste
    1/2     pound cooked prosciutto, thinly sliced

Chop basil in a food processor or blender. Add the melon and puree. Add the vinegar and yogurt; puree again. Season with salt and pepper; pour into 4 bowls. Top each with 2 ounces prosciutto. Chill before serving.
Nutritional information per serving (1 1/2 cups): 219 calories, 29% fat (7 g), 38% carbohydrate, 33% protein, 1.5 g fiber, 1 mg iron, 130 mg calcium, 22 mcg folate.

Grilled, Stuffed Chicken Breasts
Serves 4
    4     6-ounce bone-in chicken breasts, skin on
    4     tablespoons chicken stock, divided
    1     tablespoon Italian-blend dried herbs
    2     tablespoons fresh thyme, chopped
    1     teaspoon salt, divided
    11/2 cups bread crumbs
    2     cloves garlic, minced
    1     large egg, beaten
    1/2  teaspoon freshly ground black pepper
    1/4  cup water    
    4     cups brown rice, cooked per package directions
    2     cups broccoli, steamed

Prepare your outdoor grill or preheat oven to 400 F. Rinse chicken breasts under cold water and set aside. In a small bowl, combine 2 tablespoons chicken stock with dried herbs, thyme and 1/2 teaspoon salt. Set aside.

In another bowl, combine the next five ingredients with the remaining 1/2 teaspoon salt. Moisten with just enough water to hold the mixture together firmly. Combine herb and stuffing mixtures.

Pull back the skin of each breast and spoon 1/8 of the mixture under the skin. Pull the skin over the stuffing and press firmly, evening out the stuffing.

Grill chicken about 5 minutes on each side or until opaque all the way through. If using the oven, cook chicken skin-side up, about 20 minutes or until opaque all the way through. Serve with rice and broccoli.

Nutritional information per serving (1 chicken breast, 1 cup rice and 1/2 cup broccoli): 656 calories, 24% fat (17.5 g), 38% carbohydrate, 38% protein, 7 g fiber, 5 mg iron, 186 mg calcium, 75 mcg folate.


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