Below is a collection of recipes that I enjoyed during pregnancy, and which contain protien and/or other important nutrients. I don't, unfortunately, have the nutrient profiles, but it is relatively simple to guesstimate when you are cooking yourself by counting total protein grams and dividing the total by how many portions you've made.SCANDINAVIAN APPLE CAKE
2 C Cooking Apples -- Peel, Core, Chop
1/2 C Sugar
1/2 C Walnuts – Chopped
1/3 C Butter -- Melted
1 Egg -- Slightly Beaten
1 Tsp Vanilla
1 C Flour (whole-wheat)
1 Tsp Cinnamon
1/2 Tsp Baking Powder
1/2 Tsp Baking Soda
1/4 Tsp Allspice
1/8 Tsp Salt
In a large mixing bowl combine apples, sugar, walnuts, and the melted butter. Stir in eggs and vanilla. In a medium mixing bowl stir together flour, cinnamon, baking powder, soda, salt, and spices. Add dry ingredients to apple mixture, stirring just until combined.
Spread batter into a greased 8x8" baking pan. Bake in a 350 F oven about 30 minutes or until a wooden toothpick inserted near the center comes out clean.
Serve warm.BROCCOLI SOUFFLÉ
(La Leche League Cookbook)
6 beaten eggs
12 oz grated cheddar cheese
6 T flour
half a stick of butter (or margarine)
1 - 24 oz carton of cottage cheese
1 large bunch of broccoli, chopped and steamed for a few minutes in the microwave
Melt butter in a 9 x 13 dish as oven is preheating to 350. Combine all the rest of the ingredients and pour into the dish. Make for 1 hour or until a knife inserted in the center comes out clean cool 10 minutes and then eat. Or freeze in two 8x8” pans or in small squares for lunches.PEAR CLAFOUTI
(From Cooking Light. Rich, custardy & super quick. An easy way to incorporate a little more protein in your day, including some eggs. I substitute peaches for pears sometimes)
1 Tsp Flour
2 C Pear (Peel, If Desired) -- Cubed
3/4 C Flour
1/4 Tsp Salt
1/8 Tsp Nutmeg
2 C Lowfat 1% Milk
3 Eggs, Lightly Beaten
1/2 C Sugar
1/2 Tsp Vanilla
Preheat oven to 375. Coat a 10" deep-dish pie plate with cooking spray (or you can use a wide 1 1/2 quart casserole dish) and dust with flour. Arrange fruit cubes in the bottom of prepared dish, and set aside.
Combine 3/4C flour, salt, and nutmeg in a bowl. Gradually add 1C milk, stirring with a whisk until well-blended. Add 1C milk, eggs, sugar, and vanilla extract, stirring until smooth. Pour batter over pear cubes.
Bake mixture at 375 for 35 minutes or until set.
CALORIES 230(15% from fat); FAT 3.9g (sat 1.3g,mono 1g,poly 0.5g); PROTEIN 7.7g; CHOLESTEROL 113mg; CALCIUM 121mg; SODIUM 171mg; FIBER 1.8g; IRON 1.3mg; CARBOHYDRATE 41.1gCHEESY BEEF CASSEROLE
(This can easily be made ahead & popped in oven later. It also freezes well.)
4 C uncooked medium egg noodles or other pasta
1 pound ground beef
2 cans diced tomatoes, undrained
1 cup low-fat cottage cheese
1 (8-ounce) package reduced-fat cream cheese
1/2 cup grated Parmesan cheese
1 small green pepper, diced
Salt & Pepper
Cook noodles according to directions.
In a sauté pan over medium heat, brown meat. Drain grease. Stir in tomatoes and season to taste. Combine well and remove from heat.
In a large bowl, combine cottage cheese, cream cheese, Parmesan cheese and green pepper.
In a 2-quart buttered casserole, place half of the noodles. Spread half of beef mixture over noodles, topped with cheese mixture. Repeat layers. Top with additional Parmesan cheese, if desired.
Bake at 350 degrees for 30-35 minutes.TURKEY ALFREDO PIZZA
(A great way to use leftover chicken or turkey from Cooking Light. Good source of protein & great way to get some extra greens. You can use mozzarella instead of fontina, if you want.)
1 cup shredded cooked turkey
1 (10-oz.) pkg. frozen chopped spinach
2 tsp. lemon juice (you could skip this)
½ tsp. salt
¼ tsp. pepper
1 garlic clove, halved
1 (16-oz.) Boboli pizza crust
½ cup Alfredo sauce
¾ cup (3-oz.) shredded fontina cheese
½ tsp. crushed red pepper
Thaw and drain the spinach. Combine the first five ingredients; toss well.
Rub cut sides of garlic clove over crust; discard garlic. Spread Alfredo sauce evenly over crust; top with turkey mixture. Sprinkle with cheese and red
Bake at 450°F for 12 minutes or until crust is crisp. Cut into wedges and serve.
CALORIES 316(29% from fat); FAT 10.3g (sat 5.2g,mono 3.5g,poly 1.1g); PROTEIN 19.2g; CHOLESTEROL 39mg; CALCIUM 351mg; SODIUM 837mg; FIBER 0.6g; IRON 2.5mg; CARBOHYDRATE 35.6gHAM AND PEAR MELT
(I load all four tortillas at a time, then broil the second round while we're eating the first round, so they're still warm. This recipe could easily serve four for a lighter meal, or save leftovers and reheat in microwave for lunch.)
4 Flour Tortillas
4 Large Slices Deli Ham
2 Small Ripe Pears -- Thinly Sliced
Shredded Cheddar Cheese
1. Place tortillas on a cookie sheet or broiler pan.
2. Layer one slice of ham (2 if small) and sliced pears over HALF the tortilla.
3. Thinly sprinkle cheese over the entire tortilla.
4. Broil 2-4 minutes, or until cheese is melted and bubbly.
5. Fold side without meat/pears over the meat/pear side. Serve immediately.LA BAMBA CASSEROLE
(From Cooking Light. An easy casserole packed with protein.)
1 Pound Ground Turkey Breast
1 (5.25 OZ) Can chopped Green Chilies, drained
1 Cup Onion, chopped
2 Teaspoons Chili Powder
1/2 Teaspoon Ground Cumin
2 Garlic Cloves, minced
1 (10 OZ) can Diced Tomatoes & Green Chilies, undrained
1 (16 OZ) Can Fat Free Refried Beans
1 1/2 Cups (6 OZ) Cheddar Cheese, shredded
Heat a medium skillet over medium heat. Add turkey and cook through. Add next 5 ingredients and sauté 5 minutes. Add tomatoes and cook 5 minutes or until liquid evaporates.
Spoon turkey mixture into an 8" square-baking pan coated with cooking spray. Spread on the refried beans over the corn. Sprinkle with the cheese.
Bake for 30 minutes in 375 oven. Serve with salsa and/or sour cream.
CALORIES 344(28% from fat); FAT 10.7g (sat 6.3g,mono 2.9g,poly 0.8g); PROTEIN 32.2g; CHOLESTEROL 77mg; CALCIUM 269mg; SODIUM 902mg; FIBER 7.4g; IRON 3.2mg; CARBOHYDRATE 30.7gSMASHED POTATO AND BROCCOLI CASSEROLE
(Easy Cooking Light casserole.)
1 Lb Red Potatoes – Halved
1/2 C Broccoli -- Chopped
1/4 C Onion – Diced
1/4 C Part-Skim Ricotta Cheese
1/4 Tsp Dried Dill
1/4 Tsp Salt
1/8 Tsp Red Pepper
4 Oz Sour Cream
1/2 C Sharp Cheddar Cheese
Preheat oven 375 F.
Place scrubbed potatoes (you can use peeled baking potatoes instead) in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 20 minutes or until tender.
Drain potatoes in a colander over a bowl, reserving 1/2 Cup of cooking liquid. Return potatoes and liquid to pan. Mash with a potato masher until slightly chunky.
Add chopped broccoli and next six ingredients (broccoli thru sour cream) in a greased 8x8" pan or a casserole dish. Bake at 375 F for 35 minutes.
Sprinkle with cheddar cheese. Bake another 5 minutes or until cheese melts.
CALORIES 292(17% from fat); FAT 5.6g (sat 3.2g,mono 1.5g,poly 0.3g); PROTEIN 14.9g; CHOLESTEROL 19mg; CALCIUM 257mg; SODIUM 405mg; FIBER 3.9g; IRON 2.5mg; CARBOHYDRATE 45.5gSPINACH, MUSHROOMS & BROWN RICE CASSEROLE
(I ate this a lot while pregnant & really enjoyed it, especially with turkey kielbasa and applesauce or fruit salad or carrot sticks. This dish cooks up very quickly, esp. if you use pre-sliced mushrooms and cook the brown rice ahead of time. It is also full of good protein and lots of spinach.)
1 Tbsp Olive Oil
3 Tbsp Butter
1 Large Clove Garlic – Minced
1 C Mushroom -- Sliced
2 Pkg Frozen Spinach -- Thawed & Drained
1 1/4 C Cheddar Cheese -- Shredded
1/2 C Small-Curd Cottage Cheese
3 C Brown Rice -- Cooked
Heat oil and butter in a large skillet. Add garlic and mushrooms and cook, stirring, for one minute. Add spinach (water thoroughly pressed out), stirring, for one minute.
Stir in pepper, cheddar cheese and cottage cheese. Stir until cheese melts.
Add brown rice and mix thoroughly. Stir until heated through. Taste for salt and pepper, seasoning accordingly.
Spoon into dish and sprinkle with paprika.FIESTA QUICHE
(An easy dinner that includes some of your egg servings. Serve with green salad.)
4 Flour Tortilla
1/2 C Sharp Cheddar Cheese
4 Oz. Can Green Chiles -- Drained And Chopped
1/4 C Green Onion -- Sliced
1/2 C Salsa
1/3 C Milk
1 Tsp Chili Powder
Tomato -- Wedges
Preheat the oven to 350 degrees.
Spray a 12" quiche dish with vegetable oil cooking spray. Arrange the tortillas in dish. Sprinkle the cheese, chiles, and green onions over the tortillas. Dollop with picante sauce. Combine the egg substitute, milk, chili powder, and pepper. Pour into quiche dish.
Bake uncovered for 40-45 minutes. Remove from the oven. Let stand a few minutes to set.
Garnish with tomato, sour cream, and cilantro and serve.CRANBERRY APPLE SWEET POTATO CASSEROLE
2 Med Sweet Potatoes – Peeled
1 Granny Smith Apple -- Cored
1/2 C Dried Cranberries
2 Tbsp Butter
1/2 C Brown Sugar
1/2 Tsp Cinnamon
Preheat oven to 450 degrees.
Cut sweet potatoes into 1/4" slices. Coarsely chop apples. Layer sweet potatoes and apples into 1.5qt or other small casserole dish. Top with cranberries. Dot with butter and sprinkle cinnamon over all.
Bake, covered, at least forty-five minutes, until potatoes are tender.Christina
@ Birthing Your Baby
Independent Childbirth Classes
in Central Maine