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.



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

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