Pregnant Women’s Diet Strategy For Growing Fetuses Without Gaining Weight, Choose High-nutrition And Low-calorie Foods Like This
Quick nutritious meal: Pan-fried chicken breast with multi-grain rice, a long-term pregnancy without fat
Therefore, as a professional food blogger and a partner who focuses on health during pregnancy, I am deeply aware of the dietary anxiety of expectant mothers during pregnancy: they not only want to provide their babies with adequate nutrition, but also worry about rapid weight gain. Today, I’m going to share one of my favorite quick-serve dishes – it’s important to emphasize that it’s pan-fried chicken breast with multi-grain rice. This dish can perfectly meet the “high nutrition, low calorie” needs required during pregnancy, and it only takes 10 minutes to make!
Ingredients preparation (for one person)
Pretreatment: lay the foundation for tenderness
Process the chicken breast: Cut the chicken breast into two thin slices from the side. This method, or gently tap it with the back of a knife, is a key step to ensure that the chicken matures quickly and does not taste bad. Then put it into a bowl, add all the marinade ingredients, mix well and marinate for 5 minutes. It will be more delicious if marinated before going to work in the morning.
2. Cook rice and prepare vegetables : Soak multigrain rice for half an hour before cooking (you can cook many portions at one time and pack and freeze). Boil a small pot of water. After the water boils, add a few drops of oil and a little salt, blanch the broccoli for 1 to 2 minutes, take it out and rinse it in cold water. This can maintain its green color and crisp taste. Cut cherry tomatoes in half.
Cooking steps: Cook quickly to lock in nutrients
Take a flat-bottomed non-stick pan and heat it over low heat. Brush the pan with a thin layer of cooking oil. Then crack an egg into the pan and continue to fry the egg until the egg white is solidified and the yolk remains fluid. This process takes about 3 minutes to complete. Afterwards, scoop out the fried egg and set it aside for later use. The soft-boiled eggs not only taste delicious, but the nutrients contained in the yolk can also be retained more completely.
Fry the chicken breasts : There is no need to add additional oil to the pot, directly add the marinated chicken breast slices, and continue to fry over medium heat until the bottom side becomes golden (about 2 minutes), then flip over and fry for another 1 to 2 minutes until both sides are golden. Because chicken breasts are cut relatively thin and are easily cooked, do not fry them for a long time, otherwise the moisture will be lost and become dry.
3. Assembling and seasoning : Put the steaming multi-grain rice into a bowl, then place the chopped tomatoes one by one, and then the blanched broccoli . Then put the fried chicken breast and sun-cooked eggs. Finally, you can grind a little black pepper on top to enhance the flavor.
Nutritionist Tips
High-quality protein: The chicken breasts and eggs in this dish provide about 25g of high-quality protein, with low fat content and high protein content. They can perfectly meet the protein needs during pregnancy, especially the daily target of 70 to 85g in the second and third trimesters of pregnancy, and this meal contributes nearly one-third.
Use brown rice and oatmeal instead of some refined white rice as the staple food for a smart combination. This is not only rich in B vitamins and dietary fiber, but also makes you feel fuller. It can effectively prevent blood sugar from rising too quickly after a meal and stabilize blood sugar during pregnancy. Each meal has a fist-sized amount of staple food, which is just right.
Among those fruits and vegetables with various colors, broccoli is a typical representative of dark vegetables. It is rich in folic acid and calcium; while cherry tomatoes can supplement vitamins. Vegetables are added to make the entire meal more comprehensive in terms of vitamins, minerals, and antioxidants.
Achieve the effect of oil and salt control: use a very small amount of oil during the whole cooking process, and use a smaller amount of light soy sauce and oyster sauce to add flavor when marinating the chicken breasts. This not only ensures the flavor, but also controls sodium intake and avoids edema during pregnancy.
This dish called pan-fried chicken breast with multigrain rice is colorful, complete in nutrients, and easy to make. It is not only a suitable meal during pregnancy, but also suitable for everyone who pursues healthy eating. Remember, the key to nutrition management during pregnancy is to focus on quality rather than quantity. Use healthy ingredients and cooking methods to add points to the delicious diet of yourself and your baby!
