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smart start

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


Braised Raspberry-Cranberry Chicken Breasts

Serves 4

    2        teaspoons olive oil

    1/2    cup red onion, chopped

    1        teaspoon dried thyme

    4        (4-ounce) chicken breast halves, skinned and boned  

    Salt and black pepper, to taste

    3        tablespoons flour

    1        cup chicken broth

    1        cup frozen raspberries

    1/2     cup canned whole cranberry sauce

Heat oil in a large nonstick skillet over medium heat. Add chopped onion, thyme, a pinch of salt and several grinds of pepper; sauté for 2 minutes. Season chicken on both sides with salt and pepper. Dredge in flour and add to skillet. Sauté for 2 minutes on each side. Add chicken broth, raspberries and cranberry sauce to skillet. Stir until cranberry sauce slightly melts. Reduce heat to low, cover and cook for 10–12 minutes, or until chicken is tender and just cooked through. Season with additional salt and pepper to taste.

Nutritional information per serving (1 chicken breast and 1 cup berry sauce): 318 calories, 20 percent fat (7 grams), 32 percent carbohydrate, 48 percent protein, 3 grams fiber, 2 milligrams iron, 41 milligrams calcium, 2 milligrams zinc, 1 milligram B6, .5 microgram B12, 22 micrograms folate.

Gingery Flank Steak
Stir-Fry With Crunchy Vegetables

Serves 4

    2        teaspoons sesame oil, divided

    1        pound flank steak, cut into thin, bite-sized strips

    1        tablespoon fresh peeled ginger, minced

    2        cloves garlic, minced

    6        cups bok choy, coarsely chopped

    1        (15-ounce) can baby corn, drained

    1        sweet red pepper, cored, seeded and thinly sliced

    1/4    cup hoisin sauce

    2        tablespoons soy sauce

Place a wok over high heat. When hot, add 1 teaspoon of sesame oil. Add steak; cook for 2 minutes. Transfer to a bowl and keep warm. Place wok over high heat. Add remaining teaspoon sesame oil, ginger, garlic, bok choy, corn and red pepper; cook for 5 minutes. Add hoisin sauce, soy sauce and steak; cook for 1 minute, or until beef is cooked through and vegetables are crisp-tender.

Nutritional information per serving: 340 calories, 32 percent fat (12 grams), 31 percent carbohydrate, 37 percent protein, 4 grams fiber, 5 milligrams iron, 123 milligrams calcium, 8 milligrams zinc, 1 milligram B6, 4 micrograms B12, 144 micrograms folate.

Pumpkin Gingerbread With Molasses Cream

Serves 15

  Nonstick cooking spray

    1        cup sugar

    1/4     cup lightly salted butter

    1        cup plus 21/2 tablespoons molasses, divided

    1        cup unsweetened canned pumpkin purée

    1        whole egg

    1        egg white

    1        cup whole-wheat pastry flour

    1 1/2  cups white all-purpose flour

    2        teaspoons baking soda

    1        tablespoon ground ginger

    1        teaspoon ground cinnamon

    1/2    teaspoon ground cloves

    1        cup raisins

    1        cup boiling water

    2        cups nonfat sour cream (for optional molasses cream)


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