maternity - meal plan - Pregnancy meal plan (recipes)

Pregnancy meal plan -Recipes

Turkey Couscous Salad   (serve 8)
Prep Time: 12 minutes       Cook Time: 30 second

1½ cup water; 1 cup whole-wheat couscous; ¼ pound smoked turkey, cubed; 1½ cups red grapes, cut in half 3 ounces pasteurized feta cheese; ¼ cup fresh mint, chopped; 3½ tablespoons balsamic vinegar 3 tablespoons honey; 8 cups mesclun green

Bring water to a boil in a medium saucepan. Add couscous, stir, and turn off heat. Cover and let rest for 10 minutes, then fluff with a fork and transfer to a medium bowl. When cool, add turkey, grapes, feta and mint. Whisk together vinegar and honey in a small bowl until honey dissolves. Pour over couscous and toss to mix. Place greens on each plate and top with couscous.

Nutritional information per serving (1 cup mesclun greens with ¾ cup couscous mixture): 157 calories,17% fat (3 g), 66% carbohydrate (26 g), 17% protein (7 g), 3 g fibre, 1 mg iron,, 89 mg calcium, 8 mg vitamin C, 58 mcg folate
Hoisin - Glazed Scallops   (serve 4 )
Prep time: 10 minutes         Cook time: 4½ minutes

¼ cup hoisin sauce;  1½ tablespoons rice vinegar;  2 teaspoons soy sauce;  1 teaspoon chilli-garlic paste;   2½ teaspoons toasted sesame oil divided
2 cloves garlic, minced; 1 pound fresh spinach, rinsed; 1 pound sea scallops; 1 bunch scallops, trimmed and thinly sliced (about 6)

Combine hoisin sauce, rice vinegar, soy sauce and chilli-garlic paste in a small bowl. Heat 1 teaspoon sesame oil in a large non-stick skillet over high heat. Add damp spinach and toss in pan. When spinach has collapsed slightly (after about 1 minute), cover and leave on very low heat. Place a wok over high heat. Add remaining sesame oil, scallops and scallions. Stir-fry for 2 ½ minutes. Stir in hoisin mixture and cook for 30 seconds Place equal portions of spinach in bowls and top with scallop mixture

Nutritional information per serving (1 cup spinach plus 4 scallops): 200 calories, 20% fat (4.5g), 32% carbohydrate (16g), 48% protein (24g), 4 g fibre, 4 mg iron, 164 mg calcium, 43 mg vitamin C, 257 mcg folate.
Penne With Zucchini (serve 4)
Prep Time: 12 minutes         Cook Time: 18 minutes

¾ pound whole-wheat penne;  2 tablespoons olive oil;  3 cloves garlic, minced; 1 small red onion, chopped;  1 medium zucchini, thinly sliced;
1 cup chicken or vegetable broth;  1 (15-ounce) can white (cannellini), beans, rinsed and drained;
½ cup packed fresh basil, chopped;  4 ounces pasteurized feta cheese

Prepare penne according to package directions. Meanwhile, heat olive oil a large non-stick skillet over medium-high heat. Add garlic, onion and zucchini and sauté until browned, about 10 minutes. Stir in broth and beans. Simmer over low heat while the pasta cooks. Drain and divide among four bowls. Spoon zucchini sauce over penne and sprinkle with basil and feta cheese.

Nutritional information per serving (1½ cups penne, ½ cup sauce and 1 ounce pasteurized feta cheese): 534 calories, 17% fat (10g), 65% carbohydrate (87g), 18% protein (24g), 13 g fibre, 7 mg iron, 193 mg calcium, 7 mg vitamin C, 130 mcg folate
Yogurt-Mint Lamb Kebob (serve 4)
Prep Time: 15 minutes (plus 1 hour for marinating)         Cook Time: 14 minutes

2 cloves garlic; ½ cucumber, cut into 4 chunks; 2 cups plain non-fat yogurt;
1 tablespoon fresh lemon juice; ½ teaspoon dried red-pepper flakes;
¼ cup fresh mint, minced; 1¼ pounds lean lamb, trimmed of fat and cut into bite-size cubes; 2 pints cherry tomatoes; 2 yellow peppers, cut into wedges; 4 metal barbecue skewers

Mince garlic in a food processor. Add cucumber and pulse until coarsely chopped. Add yogurt, lemon juice, red-pepper flakes and mint and pulse until ingredients are well-mixed. Transfer 1½ cups mixed to a lidded plastic container and refrigerate for later use. Place lamb in a shallow dish and coat with remaining yogurt mixture. Cover and refrigerate for 1 hour. Remove lamb from marinade. Thread a cube onto a metal skewer, followed by a cherry tomato and a pepper wedge. Repeat until the skewer is filled, leaving a 2-inch gap at each end. Continue until you fill four skewers, then grill or broil for 7 minutes on each side (lamb will be rosy). Serve with remaining yogurt mixture

Nutritional information per serving (1 kebob with 6 tablespoons yogurt-mint sauce): 330 calories, 22% fat (8g), 30% carbohydrate (25g), 48% protein (40g), 3 g fibre, 4 mg iron, 285 mg calcium, 209 mg vitamin C, 106bmcg folate
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