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splurge

[No more guilt] Treat yourself to goodies and good nutrition with our complete prenatal meal plan and tasty recipes.

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Fresh Herb Crab Cakes
Serves 4
    1     pound fresh or frozen Dungeness crabmeat
    1/2  cup green onions, chopped
    2     tablespoons parsley, chopped
    2     tablespoons fresh dill, chopped
    1/4  teaspoon salt (omit if crab is pre-salted)
    1/4  teaspoon freshly ground black pepper
    2     tablespoons low-fat mayonnaise
    1     egg white
    2     tablespoons bread crumbs
    2     tablespoons canola oil
    3     cups baby lettuce greens
    4     lemon wedges

Place crab in a colander and let drain for 15 minutes, pressing meat gently with a wooden spoon. (The crabmeat should be free of excess water but not dry.) Transfer to a large bowl; add next 7 ingredients. Using your hands, gently blend. Form into 8 2-inch round cakes. Spread bread crumbs over a dinner plate and gently press each cake into the crumbs, coating all sides. Place on a sheet of waxed paper and refrigerate for 15 minutes.
Heat canola oil in a large nonstick skillet over medium heat. Cook crab cakes for 2 minutes on each side or until brown. Transfer to a paper towel to drain. To serve, place equal portions of the greens on 4 dinner plates, top each with 2 crab cakes and garnish with a lemon wedge.

Nutritional information per serving (2 crab cakes and 3/4 cup greens): 236 calories, 39 percent fat (10 grams), 14 percent carbohydrate, 47 percent protein, 1.5 grams fiber, 2 milligrams iron, 112 milligrams calcium, 109 micrograms folate.

Rosemary Roasted Chicken
Serves 2
    2     small chicken breasts, skin and bones intact
    2     sprigs fresh rosemary
    1/4  teaspoon salt
    1/4  teaspoon freshly ground black pepper
    1/4  pound small new potatoes
    1/4  pound baby carrots
    1     teaspoon extra-virgin olive oil

Preheat oven to 450º F. Place chicken skin-side up in a roasting pan, tuck a sprig of rosemary under each skin and sprinkle tops with salt and pepper. Place in oven on center rack.
Place potatoes and carrots in a small, shallow roasting pan, drizzle with olive oil and sprinkle with salt and pepper to taste. After chicken has cooked for 10 minutes, place the vegetables in the oven alongside it.
Cook chicken and vegetables for 25 minutes, then remove from the oven. Remove rosemary sprigs and skin. Serve chicken with vegetables.

Nutritional information per serving (1 chicken breast and 1/4 cup potatoes and carrots): 338 calories, 43 percent fat (16 grams), 19 percent carbohydrate, 38 percent protein, 3 grams fiber, 2 milligrams iron, 42 milligrams calcium, 32 micrograms folate.

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