Bulgur with marinated heirloom tomatoes
Prep: 10 Min. Cook: 35 Min. Serves 8
Bulgur is made from steamed, dried and
crushed wheat kernels, so it's already precooked and only requires soaking to
finish it off. A whole grain, bulgur is rich in fiber to help prevent
constipation, a common pregnancy side effect. Tomatoes are at their peak of
flavor in the summer and contain vitamin C, an antioxidant that helps support
your immune system. Top with a little cheese if desired, but make sure it's
pasteurized. Serve chilled or at room temperature.
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4 cups water
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2 cups bulgur
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½ cup extra virgin olive oil
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1 teaspoon grated lemon zest Y4 cup fresh lemon
juice (about 2 lemons)
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1 teaspoon kosher salt
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¼ teaspoon freshly ground black pepper
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3 garlic cloves, minced
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1 pound mixed heirloom tomatoes cut into
1/2-inch wedges or pieces
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½ cup thinly sliced basil
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¼ cup crumbled pasteurized goat cheese, about 1
ounce
Bulgur
with marinated heirloom tomatoes
1. Bring water to a boil in a medium saucepan. Add bulgur. Remove from
heat, cover and let stand 20 minutes or until bulgur is tender and most of the
water is absorbed. Drain.
2. Whisk together oil, lemon zest, lemon juice, salt, pepper and garlic
in a large serving bowl. Add tomatoes; toss to combine. Let stand 15 minutes.
Add drained bulgur; toss to combine. Garnish with basil and cheese, if desired.
Per serving:
265 calories, 15 g fat (2.5 g saturated fat), 5 g protein, 29 g carbohydrates,
7 g fiber, 35 mg calcium, 1.4 mg iron, 26 mcg Folate
Tofu-veggie kebabs
Prep: 50 Min. For Marinating Cook: 8 Min.
Serves 8
Tofu is a great low-fat source of protein
and contains calcium, iron and magnesium. Protein helps develop your baby's
tissues, calcium helps build her bones and teeth, and iron, a hard-to-get
nutrient, helps lower your risk for preterm delivery. Fresh squash is a good
source of vitamin A, which aids in the development of the heart, lungs,
kidneys, eyes and central nervous system. Look for organic, super-firm or
extra-firm tofu, which stand up well on the grill. Serve skewers on top of
grilled pita bread.
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1/2 cup extra virgin olive oil
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¼ cup fresh lemon juice
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2 teaspoons chopped fresh oregano
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1 teaspoon kosher salt
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½ teaspoon freshly ground black pepper
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3 garlic cloves
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2 pounds super-firm or extra-firm tofu, drained
and cut into 1 ½ - inch pieces
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1 9-ounce yellow squash, cut into 1-inch pieces
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1 9-ounce zucchini, cut into 1-inch pieces
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1 red onion, cut into 1-inch pieces
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32 cherry tomatoes
·
Cooking spray
Tofu-veggie
kebabs
1. Combine olive oil, lemon juice, oregano, salt, pepper and garlic in
blender; process to purée garlic. Pour oil mixture into a 9-by-13-inch baking
dish.
2. Alternate threading tofu, yellow squash, zucchini, onion and
tomatoes on each 10-inch bamboo skewer. Add skewers to dish. Marinate 30
minutes at room temperature, turning kebabs every 10 minutes.
3. Spray grill with cooking spray, then preheat grill.
4. Remove kebabs from marinade, allowing excess to drip back into the
dish and reserving marinade. Add kebabs to grill; cook 8 minutes, basting with
reserved marinade and turning kebabs to barbecue evenly.
Per serving: 270 calories, 19.5 g fat (2.5 g saturated fat), 13 g protein, 11 g
carbohydrates, 3 g fiber, 112 mg calcium, 2.7 mg iron, 33 mcg Folate
