Chill & Grill | Fit Pregnancy

Chill & Grill

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

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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.

RECIPES
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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