Wednesday, October 19, 2011

Spinach Lasagna and Pear Pie

Tastes better than it looks
 I'm really pleased with this meal.The lasagna recipe is an old favorite of mine, and substituting whole wheat lasagna didn't make it any less delicious. To my surprised delight, Nugget ate it without complaining about "green stuff," as he has been wont to do of late. Making the pears into pie was unnecessary but yummy. To get this under budget, I could make the pie with frozen fruit and find a better deal on the lasagna noodles, cottage cheese, and mozzarella.

IngredientNutritionCost
Whole wheat lasagna noodlesFiber (6 g/23%), Protein (7 g), Iron (10%), Thiamin (40%), Riboflavin (15%), Niacin (20%), Folate (35%).$3.29
Frozen spinachFiber (1 g/4%), Protein (2 g), Vitamin A (50%), Vitamin C (2%), Calcium (8%), Iron (4%). Good source of Phosphorus and Zinc; very good source of Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Potassium, Copper, Manganese, and Selenium. $2
Canned organic tomato sauceFiber (2 g/6%), Vitamin A (16%), Vitamin C (16%), Iron (4%). Good source of Vitamin K, Riboflavin, Vitamin B6, Folate, Pantothenic Acid, Magnesium, and Phosphorus; very good source of Vitamin E (Alpha Tocopherol), Niacin, Potassium, Copper, and Manganese.$1.17
Fresh parsleyFiber (1%), Vitamin A (17%), Vitamin C (22%), Calcium (1%), Iron (3%). Very good source of Vitamin K, Folate, Magnesium, Potassium, Copper, and Manganese.$0.69
Fresh yellow onionFiber (1%), Vitamin C (1%), Calcium (1%). Very good source of Vitamin K. $0.33
2% cottage cheeseProtein (14 g), Vitamin A (4%), Vitamin C (2%), Calcium (10%). Active probiotic cultures. Good source of Riboflavin, Phosphorus, and Selenium.$2.66
Low-moisture part-skim mozzarellaProtein (7 g), Vitamin A (4%), Calcium (20%). Good source of Vitamin B12 and Phosphorus.$2.99
ParmesanProtein (11 g), Vitamin A (4%), Calcium (35%), Iron (1%)$0.35
Fresh Bartlett pearsFiber (7 g/29%), Protein (1 g), Vitamin A (1%), Vitamin C (16%), Calcium (2%), Iron (2%) $2.13
Frozen pie crustProtein (1 g), Iron (2%). $0.77
TotalFiber (16 g/64%), Protein (43 g), Iron (26%), Calcium (77%), Vitamin A (96%), Vitamin C (56%).$16.35

Cost per person: $3.27
Nutritional Goals: Excellent Fiber, Calcium, Vitamin A, and Vitamin C; Fair Iron. One serving of whole grains. Vegetarian. 

Recipes:
Simple Spinach Lasagna
Pear Pie (I left out the top crust and the butter)

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