Fun and tasty recipes to help you get the nutrition you need.
It's summertime, and the garden is in full bloom with delicious fruits and vegetables. With the temperature rising, what better way to enjoy these in-season delights than by giving your stove a vacation? To help you do just that, we've cooked up some delicious chilled and grilled dishes full of the nutrients that you and your baby need.
RECIPES Note: g=grams, mg=milligrams, mcg=micrograms
Shrimp with Tomatoes and Peppers Serves 4 1 large ear of corn (or 1 cup frozen, unthawed) 3 tablespoons extra-virgin olive oil 2 cloves garlic, minced 1 small bell pepper, seeded and chopped into 1/2-inch pieces 1 cup (1/2 pint) cherry tomatoes 1/2 cup cilantro, finely chopped Juice of 1 lime 1 cup clam juice or chicken stock 1 tablespoon sugar 1 pound medium shrimp, shells and tails removed 2 green onions, chopped Salt and pepper to taste 4 cups egg noodles, cooked per package directions Using a knife, remove the corn kernels from the cob and set aside. Warm the olive oil in a large sauté pan over medium heat. Add corn and next seven ingredients; simmer for 3 minutes.
Add the shrimp and green onions and cook until the shrimp curl, about 2 minutes. (Optional: Grill the shrimp over a prepared grill.) Remove from heat and season with salt and pepper. Serve over noodles.
Nutritional information per serving (1 1/2 cups shrimp mixture plus 1 cup noodles): 421 calories, 26% fat (13 g), 47% carbohydrate, 27% protein, 5 g fiber, 4.1 mg iron, 107 mg calcium, 55 mcg folate.
Melon Gazpacho with Basil and Prosciutto Serves 4 1/4 cup fresh basil leaves, packed 4 cups peeled, seeded, very ripe summer melon (such as cantaloupe, Crenshaw or honeydew) 1/2 cup seasoned rice wine vinegar 1 cup plain yogurt Salt and pepper to taste 1/2 pound cooked prosciutto, thinly sliced
Chop basil in a food processor or blender. Add the melon and puree. Add the vinegar and yogurt; puree again. Season with salt and pepper; pour into 4 bowls. Top each with 2 ounces prosciutto. Chill before serving. Nutritional information per serving (1 1/2 cups): 219 calories, 29% fat (7 g), 38% carbohydrate, 33% protein, 1.5 g fiber, 1 mg iron, 130 mg calcium, 22 mcg folate.
Grilled, Stuffed Chicken Breasts Serves 4 4 6-ounce bone-in chicken breasts, skin on 4 tablespoons chicken stock, divided 1 tablespoon Italian-blend dried herbs 2 tablespoons fresh thyme, chopped 1 teaspoon salt, divided 11/2 cups bread crumbs 2 cloves garlic, minced 1 large egg, beaten 1/2 teaspoon freshly ground black pepper 1/4 cup water 4 cups brown rice, cooked per package directions 2 cups broccoli, steamed
Prepare your outdoor grill or preheat oven to 400 F. Rinse chicken breasts under cold water and set aside. In a small bowl, combine 2 tablespoons chicken stock with dried herbs, thyme and 1/2 teaspoon salt. Set aside.
In another bowl, combine the next five ingredients with the remaining 1/2 teaspoon salt. Moisten with just enough water to hold the mixture together firmly. Combine herb and stuffing mixtures.
Pull back the skin of each breast and spoon 1/8 of the mixture under the skin. Pull the skin over the stuffing and press firmly, evening out the stuffing.
Grill chicken about 5 minutes on each side or until opaque all the way through. If using the oven, cook chicken skin-side up, about 20 minutes or until opaque all the way through. Serve with rice and broccoli.
Nutritional information per serving (1 chicken breast, 1 cup rice and 1/2 cup broccoli): 656 calories, 24% fat (17.5 g), 38% carbohydrate, 38% protein, 7 g fiber, 5 mg iron, 186 mg calcium, 75 mcg folate.
Fruit and Smoked Turkey Salad Serves 4 8 ounces smoked turkey breast, cut into bite-sized pieces 1 cup peaches, pitted and cut into bite-sized pieces 1 cup nectarines, pitted and cut into bite-sized pieces 1 cup strawberries, chopped 1 cup raspberries 1/2 cup fresh basil, chopped Juice of 1 orange Salt and pepper to taste 1/2 cup blackberries 1 tablespoon balsamic vinegar 1 tablespoon sugar 1 cup cottage cheese 8 tablespoons walnuts
Combine first 7 ingredients in a large bowl. Season with salt and pepper; mix and chill at least 30 minutes. Mash blackberries with a fork in another bowl. Add vinegar and sugar; mix well.
Divide turkey mixture among 4 plates; top each with 1/4 cup cottage cheese. Garnish with 2 tablespoons walnuts and blackberry mixture.
Nutritional information per serving (1 3/4 cups): 317 calories, 34% fat (12 g), 38% carbohydrate, 28% protein, 5.4 g fiber, 2.2 mg iron, 86 mg calcium, 54 mcg folate.
Romaine Salad With Peaches, Olives and Gruyí¨re* Serves 4
Vinaigrette 1/8 cup seasoned rice wine vinegar 2 tablespoons extra-virgin olive oil 1 clove garlic, minced 2 tablespoons fresh oregano, finely chopped 1 cup fennel, thinly sliced
Combine ingredients in a small bowl.
Salad 1 1/2 cups peaches, pitted and cut into bite-sized pieces 1/4 cup kalamata olives, pitted and finely chopped 1 medium head romaine lettuce, rinsed and torn into bite-sized pieces 2 ounces Gruyí¨re cheese, crumbled Salt and pepper to taste In a large bowl, combine peaches, olives and lettuce. Toss thoroughly with vinaigrette. Add Gruyí¨re cheese, toss again, season with salt and pepper, and serve.
Nutritional information per serving (2 cups): 185 calories, 63% fat (13 g), 23% carbohydrate, 14% protein, 3 g fiber, 1 mg iron, 220 mg calcium, 123 mcg folate.
Chocolate-and-Pistachio-Dipped Strawberries* Serves 4
4 ounces semi-sweet chocolate 1/2 cup pistachios 16 large strawberries Melt chocolate in a double boiler or microwave. Finely chop the pistachios with a knife or in a food processor. Dip strawberries in the warm chocolate, then dip the tips into the pistachios. Place on a baking sheet and refrigerate or store in a cool place until ready to serve.
Nutritional information per serving (4 strawberries): 270 calories, 53% fat (16 g), 40% carbohydrate, 7% protein, 6.5 g fiber, 3 mg iron, 43 mg calcium, 3 mg iron.
*Balance out this high-fat dish with lower-fat choices throughout the day.