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Nutritional information per serving (11/4 cups): 346 calories, 21 percent fat (8 grams), 63 percent carbohydrate, 16 percent protein, 127 milligrams calcium, 97 micrograms folic acid, 4.5 milligrams iron.
Grilled Vegetable Sandwiches
1 loaf whole-wheat or sourdough bread, cut into 8 1/2-inch slices
1 clove garlic, peeled
1 small round eggplant, sliced crosswise into 1/4-inch rounds
3 medium summer squash, cut lengthwise into 1/4-inch slices
2 red bell peppers, seeded, stemmed and cut lengthwise into 1/2-inch-wide slices
1 bunch green onions, trimmed
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
1 teaspoon freshly ground black pepper
4 ounces fresh mozzarella cheese, thinly sliced
Preheat oven to broil. Lightly toast bread slices, and rub with garlic clove; set aside.
Line a 10-by-16-inch pan with aluminum foil. Spread vegetables in a single layer on pan and fold up edges of foil. Drizzle vegetables with olive oil, salt and pepper, and place in oven. Broil until vegetables just begin to char, about 8 minutes. Turn and broil on other side another 8–10 minutes. Remove from oven and set aside.
Place a slice of bread on each of 4 plates and top with a generous portion of vegetables. Lay 2 slices of cheese over vegetables and top with remaining bread. If you prefer melted cheese, return to oven 2 minutes.
Nutritional information per serving (1 sandwich): 375 calories, 29 percent fat (12 grams), 54 percent carbohydrate, 17 percent protein, 341 milligrams calcium, 87 micrograms folic acid, 4 milligrams iron.
Steamed Salmon With Baby Spinach
4 4-ounce fresh salmon fillets
1 teaspoon freshly ground black pepper, divided
1/2 teaspoon salt, divided
2 lemons (1 thinly sliced and 1 cut into 6 wedges)
3/4 pound baby spinach, pre-washed
Fill the bottom of a large steamer with about 3 inches of water. Or use a large pasta pot with a steamer rack, being sure to leave 2–4 inches of space between water and rack. Bring water to a boil over high heat.
Season salmon fillets with half the pepper and half the salt. Place fillets, skin side down, on steamer rack, top each with a slice of lemon, and cover. Cook until fillets are opaque and pale pink, about 8–10 minutes. Remove skin from fillets, pile spinach on top and sprinkle with remaining salt and pepper. Cover and continue to cook until spinach is slightly wilted, about 3–4 minutes.
Turn off heat, remove fillets and divide among 4 plates. Squeeze 2 lemon wedges over spinach. Garnish with remaining lemon wedges.