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3 30 minutes 8 minutes

Note: Look for canned wild salmon, such as Bumble Bee, which contains fewer dioxins than farmed salmon.

1 can (14 3/4 ounces) pink salmon, drained and mashed with a fork
1 medium red be

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Olive oil spray (optional)
6 ounces 96% lean ground beef (about 3/4 cup)
Garlic salt
1 restaurant-style sesame seed bun (about 4 1/2 inches)
1 slice (1/2 ounce) 2% milk yellow Ame

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Olive oil spray
3 medium white onions
1/4 cup egg substitute
1/3 cup plus 1 tablespoon dry bread crumbs
1/2 teaspoon salt

Preheat the oven to 400°F. Lig

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Healthy Lunches 4 20 minutes 5 minutes

Dressing
4 tablespoons frozen apple-juice concentrate, thawed
2 1/2 tablespoons balsamic vinegar
2 tablespoons Dijon mustard

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4 10 minutes 45 minutes Nonstick cooking spray 1 pound butternut squash, peeled, seeded and diced ½ inch thick (about 4 cups) ¼ cup flour 2 tablespoons olive oil 1 pound Swiss chard ¾ cup whole milk 1 teaspoon garlic powder 1 teaspoon salt ½ teaspoon blac

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4 10 minutes 40 minutes

4 tablespoons olive oil
1 large onion, cut in half lengthwise and thinly sliced
1/2 teaspoon minced garlic
1/2 teaspoon chili powder
1/2 teaspoon ground cinnamon

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4 20 minutes 33 minutes

1 1/2 pounds zucchini, cut diagonally into 1/2-inch-thick slices
1/2 tablespoon garlic, finely chopped
2 tablespoons olive oil
Salt and pepper, to taste
1 tablespoon fresh ba

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4 10 minutes 2 hours for chilling Custard 2 cups whole milk 2 tablespoons granulated sugar 1 teaspoon vanilla extract 2 teaspoons powdered gelatin Topping 2 medium ripe pears, such as Bartlett or Bosc, peeled, cored and diced (or unsweetened canned pears,

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Healthy Lunches 4 20 minutes 4 minutes Salad: 1 pound thin asparagus 1 box (12.3 ounces) firm tofu 2 cups spinach, cut in strips 4 cups Napa cabbage, cut in strips 1 cucumber, peeled, seeded and finely diced 4 scallions, thinly sliced 1 radish, cut into m

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Healthy Lunches 4 15 minutes 35 minutes

2 cups split red lentils (or yellow split peas), picked over and rinsed several times
1 tablespoon turmeric
2 tablespoons butter, divided
1 tablespoon salt
1 larg

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4 10 minutes 45 minutes

2 pounds rhubarb
3/4 cup sugar
1 teaspoon minute tapioca
Juice and long strands of zest of 1/2 orange
3 cloves
1 pint ripe strawberries, blackberries or mulberries, sl

3 7 minutes 8 minutes

1 16-ounce carton soft or firm tofu, packed in water
1 tablespoon vegetable oil
1 yellow onion, thinly sliced
3 garlic cloves, finely chopped
1 heaping tablespoon finely chopped gi

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