Fast food | Fit Pregnancy

Fast food

(In 20 minutes flat) you can feed your family, satisfy your taste buds and meet your nutritional needs.


Nutritional information per serving (1 pork chop plus 1/3 cup apple-bean mixture): 370 calories, 27 percent fat (11 grams), 41 percent carbohydrate, 32 percent protein, 65 milligrams calcium, 77 micrograms folic acid, 2.5 milligrams iron.



Seafood Stew With Basmati Rice

Serves 4



    2     cups water

    1     cup Basmati rice

    1     teaspoon extra-virgin olive oil

    1     onion, thinly sliced

    2     cloves garlic, crushed

    2     bay leaves

    1     teaspoon thyme, dried

    1     teaspoon sage, dried

    1/4     teaspoon salt

    1/2     teaspoon freshly ground black pepper

    1     32-ounce can tomatoes, crushed

    2     cups vegetable stock (preferably low-sodium)

    1/3     pound fresh red snapper or ling cod, cut into 1-inch pieces

    1/4     pound bay scallops

    1/2    pound mussels or Manila clams



In a saucepan with a tight-fitting lid, bring water to a boil over high heat. Stir in rice, reduce heat to low, cover and simmer 20 minutes.

    In a large pot, warm olive oil over medium heat. Stir in onion and cook until soft, about 5 minutes. Stir in garlic, bay leaves, thyme, sage, salt and pepper, and cook another minute to release flavor. Stir in tomatoes and vegetable stock, and bring to a boil. Reduce heat to low, cover and simmer about 7 minutes. Increase heat slightly, stir in fish and cook about 1 minute. Stir in scallops and mussels or clams. Cover and cook until shellfish open, about 3 minutes.

    Spoon about 1/2 cup of rice into 4 bowls and ladle stew over rice.


Nutritional information per serving (1 3/4 cups): 420 calories, 9 percent fat (4 grams), 63 percent carbohydrate, 28 percent protein, 130 milligrams calcium, 36 micrograms folic acid, 4 milligrams iron.    


Page:

Most Popular in nutrition