smart start | Fit Pregnancy

smart start

{Good nutrition to help you make the most of your prenatal diet}


Preheat broiler. Place salmon on a foil-lined baking sheet. Rub each fillet with 1/4 teaspoon oil. Stir together brown sugar, curry powder and salt; rub over fillets. Broil fish until cooked through, about 12 minutes. Slide a spatula under each fillet to loosen fish from skin (skin will stick to foil). Toss  spinach, cabbage, carrots and tomatoes in a bowl. Combine dressing ingredients in a covered jar; shake to combine. Pour half of the dressing over salad; toss to mix. Arrange salad on 4 plates. Top each salad with a fillet and drizzle with remaining dressing.

Nutritional information per serving (21/2 cups salad, 1 salmon fillet, 3 tablespoons dressing): 336 calories, 35 percent fat (13 grams), 23 percent carbohydrate, 42 percent protein, 6 grams fiber, 5 milligrams iron, 203 milligrams calcium, 2 milligrams zinc, 1 milligram B6, 4 micrograms B12, 262 micrograms folate.

Double Cheese Grits Smothered With Vegetable Ragout

Serves 4

    2 1/2    teaspoons olive oil

    2          cups mushrooms, sliced

    2          cups eggplant, diced

    1          cup onion, chopped

    1          (14 1/2-ounce) can chopped tomatoes seasoned with garlic, basil and oregano

    1          cup vegetable broth

    3          cups shredded kale, leaves only

    3          cups water

    Salt and black pepper, to taste

    3/4      cup quick-cooking grits

    1         cup reduced-fat ricotta cheese

    1/2      cup 50 percent reduced-fat Cheddar cheese, shredded

Heat oil in a nonstick skillet over medium heat. Add sliced mushrooms, eggplant and onion; sauté for 6 minutes, or until tender. Add tomatoes, vegetable broth and chopped kale and simmer for 15 minutes, or until the vegetables are tender. Cover and keep warm. Meanwhile, bring 3 cups of water to a boil in a medium saucepan. Slowly stir in grits until well-mixed. Reduce heat to low and cook for 5 minutes, stirring often, or until grits are creamy and thick. Add ricotta and Cheddar cheeses and stir until the Cheddar is melted and the grits are heated through. Season with salt and pepper to taste. Spoon grits into 4 pasta bowls and top with a portion of the vegetable ragout.

Nutritional information per serving (1 cup grits with 1 cup vegetable ragout): 351 calories, 28 percent fat (11 grams), 48 percent carbohydrate, 24 percent protein, 4 grams fiber, 3 milligrams iron; 427 milligrams calcium, 1 milligram zinc, .3 milligram B6, microgram B12, 104 micrograms folate.


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