Prep Time: 20 minutes
Total Time: 24 minutes
See full nutrition!
This dish is great for busy, fit moms since it can be prepared in advance and tastes just as great fresh as it does re-heated! The smoked salmon adds a different flavor dimension to a fairly simple dish.
16 egg whites
2 cups broccoli chopped
1 red bell pepper chopped
1/2 cup onion chopped
1 tbs coconut oil
3 tbs sun-dried tomatoes
3oz smoked salmon
1 oz goat cheese
1. Preheat oven to 400F.
2. Heat coconut oil in an oven-safe pan set over medium heat. Saute broccoli, bell pepper, onion for about 5 minutes, or until soften, then add smoked salmon. Turn off heat.
3. Pour egg whites over veggies and sprinkle with sun-dried tomatoes and goat cheese.
4. Bake in the oven for about 8 to 10 minutes, or until a toothpick inserted in the center comes out clean.
Nutrition (serves 4-6): 102 calories, 3.5g fat, 14g protein, 3.6g carb, 4.5g fiber
This recipe is not only delicious, but also very nutrition with pregnancy essentials like protein, omega-3 fatty acid, calcium, folic acid , vitamins C and K.
2 tbs miso broth
1/4 cup ponzu sauce
2 tbs fish sauce
3 tbs granulated sugar
1/8 tsp grated peeled ginger
1/8 tsp grated garlic
4 5oz salmon filets, about 1/2 to 1 inch thick (preferably wild salmon)
1 cup chicken broth or water
1/2 tsp rice vinegar
1 cup stemmed and sliced shiitake mushrooms
6 cups fresh spinach
1 green onion thinly sliced
1 tsp toasted white sesame seeds
1. Whisk the first 6 ingredients in a small mixing bowl. Reserve 3 tbs of the marinade.
2. Marinade the salmon, placing all the filets in a gallon resealable plastic bag and pouring the remaining marinade on the filets. Placed sealed bag in the refrigerator for at least 3 hours or overnight.
3. Preheat the broiler or oven to 500F. Remove filets from bag, pat dry and place on a baking sheet. Place baking sheet under the broiler, and cook until the surface turns a nice mahogany color, about 10 minutes.
4. Meanwhile combine the broth, reserved marinade, vinegar, and mushrooms in a medium saucepan and bring to a boil. Add the spinach, green onion.
5. Divide the north and vegetables into 4 serving bowls. Place one salmon filet in the middle of each bowl, sprinkle with sesame seeds and serve.
Nutrition: 175 calories; 3.6g fat, 21g carb, 13.36g protein; 2.8g fiber; 3mg iron
This recipe substitute low fat plain greek yogurt for heavy cream sauce to maintain the flavor and “Yum factor” while keeping the fat content low.
4 4 oz boneless, skinless chicken breasts, trimmed of all visible fat
1 tsp freshly ground pepper
1 tsp coarse sea salt
2 tbs olive oil
2 medium shallots, minced
2 cups thinly sliced shiitake mushroom caps
1/4 cup dry vermouth or dry white wine
1/2 cup reduced-sodium chicken broth
1/4 cup 2% plain greek yogurt
1/4 cup minced fresh chives or scallion greens
1. Season both sides of chicken breast with salt and pepper, set aside.
2. Heat oil in a large skillet over medium heat. Add chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and instant-read thermometer inserted into the thickest part of the chicken registers 165F, about 12-16 minutes.
3.Transfer to plate and cover with foil to keep warm.
4. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushroom, cook stirring occasionally until tender, about 2 minutes.
5.Pour in vermouth (or wine), simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in yogurt and chives (or scallion greens) and return to a simmer.
6. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.
Serve with a side salad, grilled asparagus or sautéed spinach. Enjoy!
Nutrition ( 4 servings) per serving: 174 calories; 10g fat; 10g carb; 25g protein; 1 g fiber
This salad packs a little kick with some hot dry-hot mustard, taking a page out of famed chef Wolgang Puck! It’s also full of nutrients and antioxidants due to the use of the Napa cabbage, high in vitamin C and calcium. Hidden bonus is the sesame oil used in the dressing is an antioxidant and rich in minerals, vitamins A, B, and E. Enjoy!
1/4 cup of sliced almonds
2 tsp dry Chinese or English mustard
2 tbs seasoned rice vinegar
1 1/2 tsp low sodiumsoy sauce
1 tbs light sesame oil
2 tbs canola oil
generous pinch of coarse salt
1/2 tsp sugar
freshly ground pepper
3 cups firmly packed shredded napa cabbage
2/3 cup julienned red bell pepper
1 cup shredded cooked chicken breast
1. In a small sauté pan over medium heat, toast the almonds, stirring constantly, for 2 to 3 minutes. Remove and set aside.
2. Combine mustard, vinegar, soy sauce, sesame and canola oils, salt, sugar, and pepper to taste in a salad bowl and whisk until combined.
3. Add the cabbage, bell pepper, chicken, and almonds, and toss until evenly coated with dressing, and serve.