PROTEIN POWER! Garlicky Chicken and Shrimp with Tomatoes and Herbs

Protein is required to fuel the physical growth and cellular development of your baby, placenta, and amniotic tissues, as well as your blood expansion, uterine growth, and breast development.  So you can see how it important it is to get your daily serving!  Even though twenty percent of your daily calories should come from protein, don’t worry – most women have no problem meeting their protein requirements.

You need 2oz (60g) of protein daily in pregnancy, which translates into about three daily servings.  If all your protein sources are vegetarian, aim for four servings daily.  Protein sources include meat, poultry, fish, tofu, beans, milk, cheese, yogurt, eggs, nuts, and seeds.  If you eat cereal with milk for breakfast, a peanut butter sandwich for lunch, and a piece of meat or fish with beans for dinner, it adds up to about 2 ½ oz (70g) of protein.  So, if you have protein at all three meals, you’ll get enough.  Most sources of protein contain some fat, so aim to eat sources of protein that are low in saturated fat, such as fish, nuts, and seeds, which contain healthy oils. Bear in mind that you can consume up to 12 oz (350g) seafood per week in pregnancy, as long as you avoid fish that are high in mercury.

Try out this recipe from my husband, Vincent Connelly, to help you meet your protein requirement in pregnancy.  Chicken and shrimp are both lean sources of protein.  This dish is quick and simple, with lots of flavor for little fuss.  

Garlicky Chicken and Shrimp with Tomatoes and Herbs

1. Sprinkle the chicken strips with 1 teaspoon of the salt.  Heat 2 teaspoons of the olive oil in a Dutch oven over high heat.  Add the chicken and sear until golden brown all over, about 3 minutes.  Transfer the chicken to a plate and set aside.
2. Reduce the heat to low and add the remaining 2 teaspoons of olive oil to the pot.  Add the garlic and cook, stirring occasionally, until it is soft and fragrant, about 45 seconds.  Raise the heat to high and add the chicken broth.  Simmer for 2 minutes.  Add the diced tomatoes.  Return the chicken to the pot and stir well, then simmer for 1 minute longer.  Stir in the shrimp and butter.  Simmer, stirring occasionally, until the shrimp turn pink and are cooked through, about 1 minute.
3. Remove the pot from the heat.  Stir in the scallions and cilantro.  Season with the remaining 2 teaspoons of salt and some black pepper.  Divide the chicken, shrimp, and sauce among 4 shallow bowls and serve at once.

*recipe notes

 - Accompany the dish with couscous.

 - Scallops (sea or bay) can be substituted for the shrimp.  Depending on their size, you will need to adjust cooking times accordingly.

Don’t be shy – share your favorite protein-rich recipes with the group!

Recipes by Vincent Connelly

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