CentraState - Healthy Directions

Spring 2014 Healthy Directions Perfect Prenatal Recipes Chicken Ratatouille Served over rice, this delicious dish is loaded with vegetables and skinless chicken breasts, making it a lower fat, lower salt one-dish meal. Ingredients 1 Tablespoon olive oil 4 medium chicken breast halves, skinned and fat removed, boned, and cut into 1-inch pieces 2 zucchini, about 7 inches long, unpeeled and thinly sliced 1 small eggplant, peeled and cut into 1-inch cubes 1 medium onion, thinly sliced 1 medium green pepper, cut into 1-inch pieces ½ lb. fresh mushrooms, sliced 1 can (16 oz.) whole tomatoes, cut up 1 clove garlic, minced 1½ teaspoon dried basil, crushed 1 Tablespoon fresh parsley, minced black pepper to taste Directions 1. Heat oil in large nonstick skillet. Add chicken and saute about three minutes or until lightly browned. 2. Add zucchini, eggplant, onion, green pepper and mushrooms. Cook about 15 minutes, stirring occasionally. 3. Add tomatoes, garlic, basil, parsley and pepper; stir and continue cook- ing about five minutes or until chicken is tender and cooked through. Serving Size: 1½ cup Yield: 4 servings Nutritional Info (per 1½-cup serving) Fat: 5g Carbohydrates: 18g Calories: 194 Protein: 22g Spinach Feta Personal Pizza Ingredients Spray margarine 1 8-inch flour tortilla 2 Tablespoons pizza sauce 10 spinach leaves, fresh 1 sliced Roma tomato 1 Tablespoon feta cheese 2 Tablespoons low-fat mozzarella cheese Directions 1. Turn on oven broiler. 2. Spray cookie sheet with spray margarine and place tortilla on sheet. 3. Toast tortilla lightly on both sides under broiler. 4. Top tortilla with sauce, spinach leaves, and tomato slices. 5. Sprinkle on feta cheese and mozzarella cheese. 6. Place under broiler until cheese melts. Serving Size: 1 tortilla Yield: 1 serving Nutritional Info Fat: 8.9 g Carbohydrates: 37.7g Calories: 275.8 Protein: 12.9g E xpectant mothers need to be sure they get plenty of fruits, vegetables, whole grains and lean proteins to help ensure they get the nutrients they need for their unborn baby's development. The following are two recipes that are ideal for prenatal meals: It is recommended that women who are looking to become pregnant consume 400 to 800 mg of folic acid per day (not to exceed 1,000 mg per day). Many expectant mothers take folic acid supplements to help their unborn child's development, and there are some foods naturally rich in folate to help augment your folic intake, such as: • Asparagus • Broccoli • Brussels sprouts • Citrus fruits • Eggs • Enriched pasta • Fortified cereals • Lentils • Okra • Spinach Spring 2014 Healthy Directions 14 Folic Foods 1 2 It is recommended that women who are looking to become pregnant consume 400 to 800 mg of folic acid per day (not to exceed 1,000 mg per day). Many expectant mothers take folic acid supplements to help their unborn child's development, and there are some foods naturally rich in folate to help augment your folic intake, such as: Folic Foods augment your folic intake, such as: • Enriched pasta • Fortified cereals • Lentils • Okra It is recommended that women who are looking to become pregnant consume 400 to 800 mg of folic acid per day (not to exceed 1,000 mg per day). Many expectant mothers take folic

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