Help me pleaseeee :)?!
Tomorrow at school I need to make a healthy lunch for a pregnant woman!. Any ideas!? I am really stuck!.!.!.as it has to contain essential nutrients needed in pregnancy!. I was thinking some kind of chicken pasta or something!. Recipes would be good too!. Thanks :)Www@FoodAQ@Com
Answers:
******I found this on the U!.S!.D!.A!. recommended guide for pregnant women**************
LUNCH:
Chili-stuffed baked potato topped with low-fat, low-sodium cheddar cheese
1 cup spinach-orange salad
6 wheat crackers
1 cup skim milk
**Those above are self explanatory!. You could use canned bean chili, buy the pre-shredded cheese!.
======================================!.!.!.
Dinner:
Apricot-glazed chicken, 1 breast half
3/4 cup rice-pasta pilaf
1 cup tossed salad w/ reduced-calorie Italian dressing
2 small hard rolls
1/2 cup vanilla ice milk
Here's recipes:
Apricot Glazed Chicken
6 skinless, boneless chicken breasts
1 (10!.75 ounce) can low-sodium chicken broth
3/4 cup apricot preserves
1 tablespoon light soy sauce
1 tablespoon cornstarch
1 tablespoon water
DIRECTIONS
1!. Spray a large skillet with nonstick cooking spray!. Brown chicken in heated skillet!.
2!. Add chicken broth, jam and soy sauce!. Simmer for 20 minutes or until chicken is done (no longer pink in the center)!.
3!. Remove chicken from skillet!. Add 1 tablespoon cornstarch and 1 tablespoon water to sauce to thicken (equal amounts more of each if you like it thicker)!. Return chicken to skillet and turn to coat thoroughly with sauce!.
**************************************!.!.!.
RICE PILAF
Brown rice - 1 cup
Vegetable stock or water - 1 3/4 cup
Onion - 1
Garlic - 4 cloves
Carrot - 1
Celery - 2 stalks
Water chestnut - 1/4 cup chopped!. Substitute toasted walnuts!.
Thyme - 1 tsp
Cinnamon powder - 1/4 tsp
All spice or clove powder - 1/4 tsp
Nutmeg - pinch
Lemon juice - 1 tsp
Parsley chopped
Salt - about 1 1/2 tsp
Pepper
Olive oil or butter - 2 tbsp
To prepare the rice, heat a skillet with olive oil!. Chop the onion, carrot and celery finely!. Add to the oil and saute for about a minute!. Then add minced garlic and saute another 30 seconds!. Add the rice, thyme, cinnamon, nutmeg, all spice/clove!. Saute on medium heat for about 4 minutes!. Pour in the vegetable stock or water, lemon juice, salt and pepper!. If you are using stock, you'll need less salt!.
Bring to a boil!. Then reduce heat, cover the pan and let the rice simmer for about 30 minutes or till cooked!. Cooking time may vary depending on your rice!.
Stir in the parsley and water chestnut/walnuts!. To serve, spoon the rice into bowls!.Www@FoodAQ@Com
LUNCH:
Chili-stuffed baked potato topped with low-fat, low-sodium cheddar cheese
1 cup spinach-orange salad
6 wheat crackers
1 cup skim milk
**Those above are self explanatory!. You could use canned bean chili, buy the pre-shredded cheese!.
======================================!.!.!.
Dinner:
Apricot-glazed chicken, 1 breast half
3/4 cup rice-pasta pilaf
1 cup tossed salad w/ reduced-calorie Italian dressing
2 small hard rolls
1/2 cup vanilla ice milk
Here's recipes:
Apricot Glazed Chicken
6 skinless, boneless chicken breasts
1 (10!.75 ounce) can low-sodium chicken broth
3/4 cup apricot preserves
1 tablespoon light soy sauce
1 tablespoon cornstarch
1 tablespoon water
DIRECTIONS
1!. Spray a large skillet with nonstick cooking spray!. Brown chicken in heated skillet!.
2!. Add chicken broth, jam and soy sauce!. Simmer for 20 minutes or until chicken is done (no longer pink in the center)!.
3!. Remove chicken from skillet!. Add 1 tablespoon cornstarch and 1 tablespoon water to sauce to thicken (equal amounts more of each if you like it thicker)!. Return chicken to skillet and turn to coat thoroughly with sauce!.
**************************************!.!.!.
RICE PILAF
Brown rice - 1 cup
Vegetable stock or water - 1 3/4 cup
Onion - 1
Garlic - 4 cloves
Carrot - 1
Celery - 2 stalks
Water chestnut - 1/4 cup chopped!. Substitute toasted walnuts!.
Thyme - 1 tsp
Cinnamon powder - 1/4 tsp
All spice or clove powder - 1/4 tsp
Nutmeg - pinch
Lemon juice - 1 tsp
Parsley chopped
Salt - about 1 1/2 tsp
Pepper
Olive oil or butter - 2 tbsp
To prepare the rice, heat a skillet with olive oil!. Chop the onion, carrot and celery finely!. Add to the oil and saute for about a minute!. Then add minced garlic and saute another 30 seconds!. Add the rice, thyme, cinnamon, nutmeg, all spice/clove!. Saute on medium heat for about 4 minutes!. Pour in the vegetable stock or water, lemon juice, salt and pepper!. If you are using stock, you'll need less salt!.
Bring to a boil!. Then reduce heat, cover the pan and let the rice simmer for about 30 minutes or till cooked!. Cooking time may vary depending on your rice!.
Stir in the parsley and water chestnut/walnuts!. To serve, spoon the rice into bowls!.Www@FoodAQ@Com
soup is your best choice!.!.It has lots of nutrients and little fat!.
I would do chicken vegetable soup
in a pot boil chopped chicken in water till just done!.while chicken is cooking,add oil to skillet and then onion, celery, and carrots , cook over med high heat for 4 minutes then add them to pot with chicken!.!.Now add all other ingredients and let simmer for 15 mins!.
1 1/2 cups chopped chicken
4 cups of water
2 tsp olive oil
1 small chopped onion
2 stalks chopped celery
2 chopped carrots
1/2 cup small egg noodles
2 tbs fresh chopped parsley
1/2 cup frozen corn kernels
1/2 cup chopped yellow squash
1 14oz can of chopped tomato's (with juice)
1/2 cup of chopped zucchini
1 tsp salt
1/2 tsp black pepper
This is a very healthy recipe with low sodium!.It very good served with french or ciabatta bread!.Www@FoodAQ@Com
I would do chicken vegetable soup
in a pot boil chopped chicken in water till just done!.while chicken is cooking,add oil to skillet and then onion, celery, and carrots , cook over med high heat for 4 minutes then add them to pot with chicken!.!.Now add all other ingredients and let simmer for 15 mins!.
1 1/2 cups chopped chicken
4 cups of water
2 tsp olive oil
1 small chopped onion
2 stalks chopped celery
2 chopped carrots
1/2 cup small egg noodles
2 tbs fresh chopped parsley
1/2 cup frozen corn kernels
1/2 cup chopped yellow squash
1 14oz can of chopped tomato's (with juice)
1/2 cup of chopped zucchini
1 tsp salt
1/2 tsp black pepper
This is a very healthy recipe with low sodium!.It very good served with french or ciabatta bread!.Www@FoodAQ@Com
Pregnant Woman Should Include in Her Daily Diet at Least:
Five servings of fresh fruits and vegetables (including at least one serving of a dark orange vegetable, two servings of dark green leafy vegetables, and one serving of citrus fruit)
Six servings of enriched, whole-grain breads and cereals!. Three servings of nonfat or low-fat milk or milk products
Two to three servings of extra-lean meats, chicken without the skin, fish, or cooked dried beans and peas
Eight glasses of water
Cajun Chicken Caesar Salad
1/2 large boneless,skinless chicken breast
cajun spice (to taste)
hot sauce (to taste)
2 cups romaine lettuce
2 tablespoons reduced fat Caesar salad dressing
2 tablespoons grated parmesan cheese
Sprinkle spice and hot sauce on chicken breast, catering to your own taste, and grill chicken on skillet or grill (chicken is done when light pink has disappeared from center)!. Toss lettuce, dressing, and chicken to evenly distribute throughout salad!. Add Parmesan cheese to taste, and serve!.
Makes 1 serving!.
Frozen Pudding Pops
2 cups low-fat or skim milk
1 small box of instant pudding
Prepare pudding according to package directions!. Freeze in pop molds or spoon into small paper cups and insert popsicle sticks or plastic spoons!. Place in freezer until solid!.
nfd?Www@FoodAQ@Com
Five servings of fresh fruits and vegetables (including at least one serving of a dark orange vegetable, two servings of dark green leafy vegetables, and one serving of citrus fruit)
Six servings of enriched, whole-grain breads and cereals!. Three servings of nonfat or low-fat milk or milk products
Two to three servings of extra-lean meats, chicken without the skin, fish, or cooked dried beans and peas
Eight glasses of water
Cajun Chicken Caesar Salad
1/2 large boneless,skinless chicken breast
cajun spice (to taste)
hot sauce (to taste)
2 cups romaine lettuce
2 tablespoons reduced fat Caesar salad dressing
2 tablespoons grated parmesan cheese
Sprinkle spice and hot sauce on chicken breast, catering to your own taste, and grill chicken on skillet or grill (chicken is done when light pink has disappeared from center)!. Toss lettuce, dressing, and chicken to evenly distribute throughout salad!. Add Parmesan cheese to taste, and serve!.
Makes 1 serving!.
Frozen Pudding Pops
2 cups low-fat or skim milk
1 small box of instant pudding
Prepare pudding according to package directions!. Freeze in pop molds or spoon into small paper cups and insert popsicle sticks or plastic spoons!. Place in freezer until solid!.
nfd?Www@FoodAQ@Com
If it is going to be a cold day, how about a nice thick veggie soup!.
Soup:- Vegetable
1kg Soup Bones!.
3 Celery stems diced!.
3 Medium carrots diced!.
1 Large onion diced!.
1 Packet soup mix (split peas etc)!.
Additional vegetables
In a 10l stock pot brown the Brisket Bones in 2t cooking oil, turning often!.
When thoroughly brown, remove and pour off fat,
Add 2t cooking oil and add onion, celery and carrot and sauté for several minutes, stirring from time to time!.
Add a jug of boiling water and the soup mix and stir
Add Brisket bones and more hot water and bring to a boil!.
Reduce heat to a gentle simmer and leave for 90 minutes stirring from time to time!.
After an hour remove the bones and set aside to cool!.
Skim off any fat on the surface and add more vegetables!. Peas, beans, corn etc!. (pasta spirals, elbow bow ties etc could be added, at this stage!.
Season to taste with S & P etc and bring back up to heat!.
Remove the meat from the bones, cut into bites sized pieces and return to pot!.
Simmer until the meat is hot!.Www@FoodAQ@Com
Soup:- Vegetable
1kg Soup Bones!.
3 Celery stems diced!.
3 Medium carrots diced!.
1 Large onion diced!.
1 Packet soup mix (split peas etc)!.
Additional vegetables
In a 10l stock pot brown the Brisket Bones in 2t cooking oil, turning often!.
When thoroughly brown, remove and pour off fat,
Add 2t cooking oil and add onion, celery and carrot and sauté for several minutes, stirring from time to time!.
Add a jug of boiling water and the soup mix and stir
Add Brisket bones and more hot water and bring to a boil!.
Reduce heat to a gentle simmer and leave for 90 minutes stirring from time to time!.
After an hour remove the bones and set aside to cool!.
Skim off any fat on the surface and add more vegetables!. Peas, beans, corn etc!. (pasta spirals, elbow bow ties etc could be added, at this stage!.
Season to taste with S & P etc and bring back up to heat!.
Remove the meat from the bones, cut into bites sized pieces and return to pot!.
Simmer until the meat is hot!.Www@FoodAQ@Com
My fiancee says, pregnant women cant have, shellfish or diary!?!
what about something rich in iron, like steak with a tomato and herb sauce and some puy lentils or potatoes, with some steamed spinach or dark green cabbage!.
Other than that, make a soup, you could do one with onion, garlic, carrot, potato, tinned toms, cabbage, some broken spaghetti, and herbs, with veggie stock, it would be like a meal/soup!.
hope that helps!?Www@FoodAQ@Com
what about something rich in iron, like steak with a tomato and herb sauce and some puy lentils or potatoes, with some steamed spinach or dark green cabbage!.
Other than that, make a soup, you could do one with onion, garlic, carrot, potato, tinned toms, cabbage, some broken spaghetti, and herbs, with veggie stock, it would be like a meal/soup!.
hope that helps!?Www@FoodAQ@Com
How about a nice grilled chicken breast ( boneless/skinless), raw veggie sticks with a yougurt dip!. The chicken is protien, the dip is calcium and the veggies are!.!.!. veggies! Fresh fruit, and a milk shake or a glass of milk to wash it all down!.
I couldn't get enough fresh fruit when I was pregnant!.Www@FoodAQ@Com
I couldn't get enough fresh fruit when I was pregnant!.Www@FoodAQ@Com
How about a chicken, rice and veggie hotdish!? If you have to do a dessert, you could do a fruit smoothie!.Www@FoodAQ@Com
how about a poached chicken breast, with steamed veggies and a salad,Www@FoodAQ@Com