Eat smart | Fit Pregnancy

Eat smart

[The right foods can satisfy your cravings and be good for your baby.]

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To make crust, combine water, yeast and sugar in medium bowl, and mix well. Add olive oil and salt, and mix well. Stir in flour with wooden spoon until well-blended and then for an additional 20 strokes. Alternatively, combine all crust ingredients except flour in free-standing mixer; mix with beater attachment until blended. Add 1 cup of flour and mix until blended. Switch to dough hook; add remaining flour and beat for 2 minutes.
    Spray 9-inch pizza pan with vegetable oil spray. Place dough in center of pan; pat out over entire pan. Let rest for 10 minutes while you prepare the other ingredients.
    Meanwhile, preheat oven to 425° F. Spread tomato sauce evenly over dough. Sprinkle spices evenly over sauce. Add vegetables in the order given on ingredient list. Sprinkle mozzarella cheese evenly over vegetables, and top with feta.
    Bake for 18–22 minutes or until cheese is brown and crust is crisp.

Nutritional information per serving (1/3 of pizza): 493 calories, 29 percent fat (16 grams), 51 percent carbohydrate, 20 percent protein, 282 milligrams calcium, 167 micrograms folic acid, 6.7 milligrams iron, .51 milligram B6, 2.4 milligrams zinc, 7.4 grams fiber.

Summer Vegetable
Lentil Soup
Serves 5
Try this light, folate-rich recipe.

    2     tablespoons olive oil
    1     cup chopped onion (about 2 small onions)
    2     cloves garlic, chopped
    1     28-ounce can crushed tomatoes
    1     cup uncooked lentils
    1/4     cup uncooked black beans
    2     teaspoons beef bouillon granules (or 2 cubes)
    3     cups water
    1/2     teaspoon chili powder
    1/2     teaspoon ground cumin
    1/4     teaspoon ground black pepper
    1/4     cup plus 2 tablespoons chopped fresh basil, divided
    1/4     cup lemon juice, divided
    1/2     pound kale, chopped
    1/2     pound yellow zucchini, sliced
    1/2     pound green zucchini, sliced
Garnish
    2     medium tomatoes, chopped
    5     tablespoons nonfat sour cream, divided

Heat olive oil over low heat in a large stockpot; add onion and garlic. Sauté 5–7 minutes. Add tomatoes, lentils, beans, bouillon, water, chili powder, cumin, black pepper, 2 tablespoons basil and 2 tablespoons lemon juice. Simmer 45 minutes, covered. Stir in kale and zucchini; simmer 30 minutes. Add remaining basil and remaining lemon juice; simmer 10 minutes. Garnish and serve.

Nutritional information per serving (11/2 cups soup with 3 tablespoons chopped tomato and 1 tablespoon sour cream as garnishes): 357 calories, 18 percent fat (7 grams), 60 percent carbohydrate, 22 percent protein, 227 milligrams calcium, 286 micrograms folic acid, 8 milligrams iron, .8 milligram B6, 2.8 milligrams zinc, 20 grams fiber.
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