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Cold Lentil-Rice Salad
With Toasted Pine Nuts
Lentils and rice come together in this fiber-rich vegetarian salad to make a complete protein. The lentils also contribute a healthy dose of folic acid, which is an especially important nutrient during pregnancy.
3 cups water
1 cup brown lentils, rinsed and picked over to remove any pebbles
2 medium carrots, peeled and sliced
1 medium onion, peeled and chopped
1 1/2 cups low-sodium chicken broth
1/2 cup medium-grain white rice
1/4 cup chopped fresh parsley
1/2 cup nonfat plain yogurt
2 tablespoons fresh lemon juice
2 1/2 teaspoons olive oil
2 tablespoons toasted pine nuts
Salt and freshly ground black pepper, to taste
Place water, lentils, carrots and onion in a large saucepan. Bring to a boil, reduce heat to low, and simmer for 30 minutes, or until lentils are tender. Let cool.
While lentils cook, bring chicken broth to a boil in a medium saucepan over high heat. Add rice and reduce heat to low. Simmer, covered, for 15 minutes, or until rice is tender. Fluff with a fork and let cool.
Place lentil mixture in a large salad bowl. Add cooked rice, parsley, yogurt, lemon juice, olive oil and pine nuts. Mix to blend, and season with salt and pepper.
Nutritional information per serving (1 cup): 380 calories, 17 percent fat (7 grams), 62 percent carbohydrate, 21 percent protein, 110 milligrams calcium, 6 milligrams iron, 232 micrograms folic acid.
Marshmallow cream, instead of a rich cream and egg yolk custard, forms the base of this creamy cold Italian sweet. If you wish, top the gelato with mashed raspberries or blackberries for added vitamins and fiber.
1 cup water
1/2 cup sugar
1/2 cup freshly squeezed lemon juice
3 cups marshmallow cream (available in the baking aisle of your local supermarket)
1 cup nonfat sour cream