recipes for pregnant cysters

msmedical2017 · 09-05-2007, 05:50 PM

These recipes are especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby's growth and development.

chocolate banana penut butter smoothie

Prep time: 10 minutes
Ingredients:
1 medium banana

8-oz. carton chocolate-flavored nonfat yogurt

2 tbsp. chocolate syrup

¾ c. skim milk

2 tbsp. peanut butter

1 c. ice

Directions:
Place all ingredients in blender and blend until smooth.

Makes: 2 16-oz. servings
Serving size: 16 oz.
Nutritional analysis (per serving):
335 calories
12 g protein
11 g fat
3 g sat. fat
47 g carbohydrate
5 g fiber
14 mg cholesterol
184 mg sodium
268 mg calcium
3 mg iron
27 mcg folic acid

msmedical2017 · 09-05-2007, 05:51 PM

easy turkey lasanga

Prep time: 1 hour, including cooking time
Ingredients:

1 tsp. olive oil
1 lb. ground turkey breast
2 cloves garlic, crushed
8-oz. can tomato sauce
28-oz. can crushed tomatoes
salt and pepper to taste
1 tsp. Italian seasoning
12 oz. shredded low-moisture, part-skim mozzarella cheese
12 oz. part-skim ricotta cheese
3/4 c. grated parmesan cheese
6 no-boil lasagna noodles (about 3.5x7")

Directions:

Spray 8x8 baking dish with cooking spray; preheat oven to 375° Fahrenheit (190° Celsius).
Brown turkey with olive oil and garlic.
Add tomato sauce, tomatoes, salt/pepper, and seasoning.
Simmer 20 minutes.
To assemble lasagna:
- add small amount of sauce to bottom of pan
- layer 2 no-boil noodles
- add some ricotta and mozzarella
- add tomato/meat sauce
- sprinkle with parmesan
- repeat with two more layers of noodles, ending with tomato/meat sauce and parmesan as top layer
Bake uncovered for 30 minutes, or until bubbly and cheese is melted.
Remove from oven and let rest for about 10 minutes before cutting.

Makes: 9 servings
Serving size: 1/9 lasagna
Nutritional analysis (per serving):
330 calories
33 g protein
14 g fat
5 g sat. fat
18 g carbohydrate
2 g fiber
73 mg cholesterol
800 mg sodium
325 mg calcium
1 mg iron

msmedical2017 · 09-05-2007, 05:53 PM

Garlic-rosemary oven fries

Prep time: 40 minutes (10 minutes prep + 30 minutes bake time)
Ingredients:

2 russet potatoes, peeled and cut into ¼"-½" uniform strips
1 tbsp. canola oil
¼ tsp. garlic powder
1 tsp. dried rosemary leaves
sea salt and pepper to taste

Directions:

Preheat oven to 450° Fahrenheit (232° Celsius).
Soak peeled and cut potatoes in warm water for 5-10 minutes; dry on paper towels.
In large bowl, toss potatoes with canola oil, garlic powder, and rosemary.
Place potatoes in single layer on non-stick jelly roll pan (or other baking dish with sides); season with sea salt and pepper to taste.*
Bake for 30 minutes until golden brown, turning potatoes once or twice during cooking.

Makes: 4 servings
Serving size: ½ potato per serving (number of fries depends on size cut)
Nutritional analysis (per serving):
124 calories
2 g protein
4 g fat
0.2 g sat. fat
20 g carbohydrate
2 g fiber
0 mg cholesterol
5 mg sodium
18 mg calcium
1 mg iron
15 mcg folic acid

Tresa · 09-10-2007, 03:14 PM

thanks for the recipes. I was wanting to find soemthing sicne I was breastfeeding. My eating is leaning back to old habits, so thanks for some suggestions!!