Pasta with Chicken & Vegetables

Wow. I am amazed at how cheap this meal was. I suppose that's what happens when you use frozen vegetables. This is an all-round success. I didn't even mind the whole wheat pasta. It wasn't as bad as I remembered it. I suppose I should add a caveat to the dollar total here that I don't really know how much the pasta cost ... it's from a batch Trent bought at Costco eons ago that we still have a few boxes of because I thought I hated it.

Ingredient	Nutrition	Cost
Whole wheat pasta	Fiber (6 g/24%), Protein (7 g), Iron (8%).	$2
Boneless skinless chicken breast (poached)	Protein (27 g), Iron (5%). Good source of Vitamin B6, Phosphorus. Very good source of Protein, Niacin, Selenium	$3
Frozen red bell pepper	Fiber (1 g/3%), Vitamin A (25%), Vitamin C (49%), Iron (1%). Very good source of Vitamin E, Vitamin K, Thiamin, Niacin, Vitamin B6, and Manganese.	$0.96
Fresh organic baby carrots	Vitamin A (77%), Fiber (1 g/3%). Very good source of Vitamin K and Manganese.	$0.50
Frozen sweet corn	Fiber (2 g/4%), Protein (2 g), Vitamin A (2%), Vitamin C (6%), Iron (2%)	$1
Frozen baby peas	Fiber (3 g/9%), Protein (3 g), Vitamin A (20%), Vitamin C (15%), Calcium (1%), Iron (5%). Very good source of Vitamin K, Thiamin, Manganese. Good source of Niacin, Folate, and Phosphorous.	$0.75
Parmesan	Protein (11 g), Vitamin A (4%), Calcium (35%), Iron (1%)	$0.35
Total	Fiber (13 g/43%), Protein (50 g), Iron (22%), Calcium (36%), Vitamin A (128%), Vitamin C (70%).	$8.56

Cost per person: $1.90
Nutritional Goals: Excellent Vitamin A and Vitamin C; Good Fiber and Calcium; Fair Iron. Lean protein. One serving whole grains. 

Recipe: Saute 2 diced chicken breasts in 2 T olive oil over medium-high heat until opaque. Add vegetables, 1 T water, 1 T white wine vinegar, and salt; cover and simmer until chicken is cooked through. Stir in cooked pasta and serve with plenty of shredded parmesan. Based on a recipe in this book. 

Macaroni & Cheese with Quinoa and Peas; Spring Green Salad with Cucumber, Orange, and Sunflower Seeds

I pretty much stopped buying salad greens when I started making one meal for the whole family. It seems really unrealistic to me to expect a preschooler to eat lettuce. Maybe that's just an excuse for Trent and I not to have to eat salads ... But my mother-in-law left a big container of spring mix greens at our house, so I felt obliged to eat it. It was a good complement to the macaroni & cheese casserole I made for Nugget. I gave him a bowl of chopped cucumbers with a few leaves of lettuce, and counted it a success that he ate one leaf. It is probably good for him to see us eating salad. Sigh. And in fact it was quite good, for a salad. I dressed it with the juice of 1 lemon, a dribble of olive oil, splash each of white balsamic vinegar and OJ, and a pinch of sea salt, and tossed the greens along with some chopped cucumber, roasted sunflower seeds, and chunks of orange. My casserole, with the quinoa and peas, turned out really well. I loved the nutty taste and creamy texture the quinoa added, and even my pea-hating husband thought the peas were a good addition.

 

Ingredient	Nutrition	Cost
Enriched white flour pasta (Garofalo Rotini)	Fiber (1 g/4%), Protein (4 g), Iron (5%), Thiamine (18%), Riboflavin (8%), Niacin (10%), Folic acid (18%)	$1
Organic Quinoa	Fiber (3 g/13%), Protein (6 g), Iron (12%), Riboflavin (50%), Phosphorous (23%). Very good source of manganese, good source of magnesium.	$1
Aged extra sharp white cheddar (Tillamook)	Protein (14 g), Vitamin A (12%), Calcium (40%), Iron (4%).	$4.06
Skim milk	Protein (4 g), Vitamin A (5%), Vitamin C (1%), Calcium (15%), Vitamin D (13%).	$0.44
Frozen baby peas	Fiber (3 g/9%), Protein (3 g), Vitamin A (20%), Vitamin C (15%), Calcium (1%), Iron (5%). Very good source of Vitamin K, Thiamin, Manganese. Good source of Niacin, Folate, and Phosphorous.	$1
Fresh spring mix salad greens	Fiber (1 g/2%), Protein (1 g), Vitamin A (40%), Vitamin C (13%), Calcium (4%), Iron (3%).	$0
Fresh cucumber (no peel)	Fiber (1 g/3%), Protein (1 g), Vitamin A (1%), Vitamin C (5%), Calcium (1%), Iron (1%). Very good source of Vitamin K. Good source of Thiamin, Vitamin B6, Folate, Pantothenic Acid, Magnesium, Phosphorous, Potassium, Copper, and Manganese.	$0.89
Roasted sunflower seeds	Fiber (1 g/5%), Protein (2 g), Calcium (1%), Iron (3%). Very good source of Vitamin E.	$0.33
Fresh Valencia orange	Fiber (1 g/6%), Vitamin A (3%), Vitamin C (49%), Calcium (2%).	$0.53
Fresh lemon juice	Vitamin C (21%)	$0.59
Total	Fiber (11g/42%), Protein (35 g), Iron (29%), Calcium (64%), Vitamin A (81%), Vitamin C (104%).	Mac: $1.40/person Salad: $0.94

Cost per person: $2.34
Nutritional Goals: Excellent Calcium, Vitamin A, and Vitamin C; Good Fiber; Fair Iron. Partial serving of whole grains. Vegetarian. 


Casserole Recipe: Melt 5 T butter in large pot over low heat, adding 3 T flour and whisking; pour in 2.5 cups warmed milk and whisk over low heat 3 minutes; add 6 cups shredded cheddar and remove from heat. Stir in 2 cups (as measured when dry) cooked pasta, 1 cup (as measured when dry) cooked quinoa, 1 cup steamed peas. Pour into greased casserole dish and bake 25 minutes at 350 degrees.

Chicken & Vegetable Stir Fry over Jasmine Rice, Pineapple

 

Ingredient	Nutrition	Cost
Boneless skinless chicken breast	Protein (27 g), Iron (5%). Good source of Vitamin B6, Phosphorus. Very good source of Protein, Niacin, Selenium.	$3
Fresh red bell pepper	Fiber (1 g/3%), Vitamin A (27%), Vitamin C (135%), Iron (1%).	$0.97
Fresh cabbage	Fiber (1 g/6%), Protein (1 g), Vitamin A (1%), Vitamin C (47%), Calcium (4%), Iron (1%).	$0.32
Fresh organic baby carrots	Fiber (1 g/4%), Vitamin A (82%), Vitamin C (2%), Calcium (1%), Iron (2%). Very good source of Vitamin K, Vitamin B6, and Manganese.	$0.25
Frozen broccoli florets	Fiber (2 g/6%), Protein (1 g), Vitamin A (10%), Vitamin C (47%), Calcium (3%), Iron (3%). Very good source of Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Potassium, and Manganese.	$0.99
Fresh white onion	Vitamin C (3%).	$0.31
Canned water chestnuts	Fiber (1 g/3%), Vitamin C (2%). Good source of Riboflavin, Vitamin B6, Potassium, Copper and Manganese.	$0.50
Toasted sesame seeds	Fiber (1 g/4%), Protein (1 g), Calcium (7%), Iron (5%). Very good source of Copper and Manganese.	$0.40
Jasmine rice	Good source of Manganese and Selenium.	$0.88
Chow mein noodles	Fiber (1 g/4%), Protein (3 g), Iron (4%). Good source of Manganese and Selenium.	$0.10
Fresh pineapple	Fiber (2 g/9%), Protein (1 g), Vitamin A (2%), Vitamin C (131%), Calcium (2%), Iron (3%). Very good source of Manganese; good source of Thiamin, Vitamin B6, and Copper.	$2.99
Total	Fiber (10 g/39%), Protein (34 g), Iron (24%), Calcium (17%), Vitamin A (122%), Vitamin C (367%).	Stir fry: $2.22/person Pineapple: $0.35/person

Cost per person: $2.57
Nutritional Goals: Excellent Vitamin A and Vitamin C; Good Fiber; Fair Iron, and Calcium. Lean protein source. No whole grains. 

Recipe for Chicken & Vegetable Stir Fry. I recommend doubling the soy sauce (if you're not worried about sodium). The cabbage was a great addition, both nutrition and taste wise, without adding much to the cost.

Cheeseburger Biscuits, Baked Sweet Potato Fries, and Grapes

Ingredient	Nutrition	Cost
Bisquick	Fiber (2 g/8%), Protein (6 g), Calcium (8%), Iron (6%), Thiamin (10%), Riboflavin (6%), Niacin (8%), Folic acid (10%).	$0.52
Ground beef	Protein (23 g), Calcium (2%), Iron (13%). Good source of Protein, Niacin, Vitamin B12, Zinc and Selenium.	$1
Aged extra sharp white cheddar (Tillamook)	Protein (7 g), Vitamin A (6%), Calcium (20%), Iron (2%).	$0.35
Sweet potatoes	Fiber (4 g/15%), Protein (2 g), Vitamin A (438%), Vitamin C (37%), Calcium (4%), Iron (4%). Good source of Vitamin B6 and Potassium; very good source of Manganese.	$2.66
Grapes	Fiber (1 g/5%), Protein (1 g), Vitamin A (2%), Vitamin C (27%), Calcium (2%), Iron (3%). Very good source of Vitamin K.	$1.66
Total	Fiber (7 g/27%), Protein (39 g), Iron (28%), Calcium (36%), Vitamin A (446%), Vitamin C (64%).	$6.19

Cost per person: $2.48
Nutritional Goals: Excellent Vitamin A and Vitamin C; Good Calcium; Fair Fiber and Iron.

Cheeseburger biscuit recipe here (I followed the Bisquick recipe for drop biscuits and used the dough to line the muffin cups and top off the beef/cheese, instead of using refrigerator biscuits. I browned some ground beef and added a little garlic powder and salt to it. If I made this again I'd stir the cheese and some ketchup directly into the beef, rather than using the cheese to top and adding ketchup at the table.)
Sweet potato fries recipe here (I used white sweet potatoes, and only salt and olive oil to season)

Pasta with Chicken, Carrots, & Green Beans

 

Menu/Ingredient	Nutrition	Cost
Enriched pasta	Fiber (2 g/8%), Protein (7 g), Iron (10%), Thiamine (35%), Riboflavin (15%), Niacin (20%), Folic acid (35%)	$1
Parmesan	Protein (11 g), Vitamin A (4%), Calcium (35%), Iron (1%).	$0.35
Boneless skinless chicken breasts	Protein (27 g), Iron (5%). Good source of Vitamin B6, Phosphorus. Very good source of Protein, Niacin, Selenium	$3
Frozen green beans	Fiber (2 g/8%), Protein (1 g), Vitamin A (2%), Vitamin C (6%), Iron (2%), Calcium (4%). Very good source of Vitamin K, Manganese. Good source of Thiamin, Riboflavin, Magnesium, and Potassium.	$0.50
Fresh organic baby carrots	Vitamin A (266%), Fiber (2 g/9%), Protein (1 g), Vitamin C (5%), Iron (1%), Calcium (2%). Very good source of Vitamin K, Vitamin B6, and Manganese; good source of good source of Vitamin E (Alpha Tocopherol), Thiamin, and Potassium.	$0.50
Fresh Bartlett pears	Fiber (7 g/29%), Protein (1 g), Vitamin A (1%), Vitamin C (16%), Calcium (2%), Iron (2%)	$1.28
Total	Fiber (13 g/54%), Protein (54 g), Iron (21%), Calcium (43%), Vitamin A (273%), Vitamin C (27%).	$6.63

Cost per person: $1.89
Nutritional Goals: Excellent Fiber and Vitamin A. Good Calcium. Fair Iron and Vitamin C. No whole grains. Recommended protein source.

Trent is out of town, so I aimed for an easy and non-confrontational dinner. It was easy to make, but there was still plenty of confrontation -- although every element was something that Nugget likes. Budget-wise it was a great meal. In terms of nutrition, I would have been better off using whole grain pasta. I knew that, and I had some, but I didn't do it. The Barilla whole grain pasta we have -- because my husband bought like 8 boxes of it at Costco -- just isn't very good. I'm willing to give another brand a try once we get through what we have. Which could be never, since I avoid using it and keep buying Garofalo white pasta. At Costco. But the Garofalo is enriched! 

Update: When I reheated the leftover pasta I added corn and more green beans--the corn at Nugget's request, and the green beans because I thought the proportions were off: too much pasta. 

I added the parmesan while heating everything on the range, and the result was delicious. A huge step up from the somewhat bland dish I'd originally served. Unfortunately sweet corn doesn't add a whole lot of nutrition. But still. Serve over whole grain pasta with some sliced oranges, and you have a perfect meal: cheap, tasty, and nutritiously balanced.

Recipe: Saute 2 diced chicken breasts in 2 T olive oil over medium-high heat until opaque. Add 1 c. diced carrots, 1 c. cut green beans, 1 c. sweet corn kernels, 1 T water, 1 T white wine vinegar, and salt; cover and simmer until cooked through. Stir in 3 c. cooked pasta, 1 T olive oil, and 1/2 c. shredded parmesan, and cook on medium-low heat another 5 to 10 minutes. Based on a recipe in this book.

Cheesy quinoa, Asianesque Tuna Salad, Carrots, and Oranges

Tonight I plan to make quinoa and add cheese to see if Nugget will eat it. The quinoa salads I made this summer were a huge success with everyone but him. "I don't like that teeny teeny little stuff," he says, with a grimace. For the protein, I'm phoning it in with some canned tuna but I'll be trying something a little new with it: Since Trent doesn't like celery (irritatingly, since it's a pretty innocuous veggie for kids) I thought I'd use water chestnuts to add crunch. I found a recipe on allrecipes.com that included some soy sauce, so I'll throw that in with a little light mayo, and then some chow mein noodles from the pantry to go with the theme. And to round out the meal and ensure that there is something Nugget will eat, we'll have steamed carrots and sliced oranges.

The nutrition on this meal is excellent, but it came in much higher than I expected on price per person. Guess premium cheese and fresh fruits and vegetables will do that.

Menu/Ingredient	Nutrition	Cost
Organic Quinoa	Fiber (3 g/13%), Protein (6 g), Iron (12%), Riboflavin (50%), Phosphorous (23%). Very good source of manganese, good source of magnesium.	$1
Fontina	Protein (4 g), Vitamin A (3%), Calcium (8%)	$2
Chunk white albacore tuna canned in water	Protein (26 g), Iron (5%), Vitamin D (12%), Niacin (60%), Vitamin B6 (20%), Vitamin B12 (20%), Selenium (180%)	$1.50
Water chestnuts	Fiber (1 g/3%), Vitamin C (2%). Good source of Riboflavin, Vitamin B6, Potassium, Copper and Manganese.	$1
Chow mein noodles	Fiber (1 g/4%), Protein (3 g), Iron (4%). Good source of Manganese and Selenium.	$0.10
Fresh organic baby carrots (steamed)	Vitamin A (266%), Fiber (2 g/9%), Protein (1 g), Vitamin C (5%), Iron (1%), Calcium (2%). Very good source of Vitamin K, Vitamin B6, and Manganese; good source of good source of Vitamin E (Alpha Tocopherol), Thiamin, and Potassium.	$0.50
Fresh Valencia oranges	Fiber (3 g/12%), Protein (1 g), Vitamin A (6%), Vitamin C (98%), Calcium (5%), Iron (1%). Good source of Thiamin, Folate and Potassium.	$1.52
Total	Fiber (10 g/41%), Protein (41 g), Iron (23%), Calcium (15%), Vitamin A (275%), Vitamin C (105%).	$7.62

Cost per person: $3.05
Nutritional Goals: Excellent Vitamins A and C, Good Fiber, Fair Iron and Calcium. One favored protein source, one full serving of whole grains. 

Update: A Reasonably Successful Dinner: 

Meal in Monochrome

Nugget only ate a few bites, but I thought the cheesy quinoa was delicious. It tasted quite a bit like good mac & cheese. The tuna salad was pretty good too, though it would have been better with some diced bell pepper.


Recipes: 
Cheesy quinoa: Bring 1 cup quinoa and 1 cup water to a boil; cover and cook over low heat for 15 minutes. Fluff with fork then add 1 cup shredded fontina, about 1 T butter, and about 1/2 tsp salt. Mix well and serve immediately. 
Asianesque Tuna Salad: Mix 2 cans tuna, 1 can water chestnuts, 1/4 c. light mayo, and 1 T soy sauce, (and 1/2 cup diced bell pepper). Sprinkle with chow mein noodles and serve.

Crunchy Chicken and Succotash

Succotash was the first (and so far, only) dish I ever made with lima beans--and as far as I recall, the only time I've ever eaten them. My mom hates them. It was a revelation to me to find they are incredibly delicious. I'd been craving my succotash since I first made it several weeks ago, so I made it again tonight. I'm stocking up on frozen corn so I can make this through the winter, but for now fresh corn is still cheap and good. It's traditionally made with copious amounts of butter, but I use olive oil. The crunchy chicken recipe is a really delicious alternative to fried chicken that my mom developed (as far as I know).

Menu	Nutrition	Cost
Boneless skinless chicken breasts (baked in nonfat plain greek yogurt, panko bread crumbs, parmesan)	Protein (27 g), Iron (5%). Good source of Vitamin B6, Phosphorus. Very good source of Protein, Niacin, Selenium.	$3
Nonfat plain greek yogurt (1/4 cup)	Vitamin A (5%), Vitamin D (5%), Calcium (8%), Protein (3 g). Good source of Vitamin B12, Pantothenic Acid, Potassium, Zinc. Very good source of Riboflavin, Phosphorus.	$0.68
Fresh corn	Fiber (2 g/8%), Protein (2 g), Vitamin A (3%), Vitamin C (8%). Good source of Thiamin, Folate, Magnesium, Phosphorus.	$1.40
Frozen baby lima beans	Fiber (5 g/20%), Protein (6 g), Vitamin A (3%), Vitamin C (11%), Iron (10%), Calcium (3%). Very good source of Manganese.	$1
Canned organic tomatoes	Fiber (1 g/4%), Protein (1 g), Vitamin A (15%), Vitamin C (35%), Iron (4%), Calcium (2%). Good source of Vitamin K, Thiamin, Niacin, Pantothenic Acid, Magnesium, Copper, Manganese. Very good source of Vitamin B6, Folate, Potassium.	$1
Fresh Valencia oranges	Fiber (3 g/12%), Vitamin C (98%), Vitamin A (6%), Calcium (5%). Good source of Thiamin, Folate, Potassium.	$1.80
Total	39 g Protein, 44% Fiber, 19% Iron, 32% Vitamin A, 152% Vitamin C, 18% Calcium.	$8.88

Cost per person: $2.54
Goals met: Excellent Vitamin C and Protein, Good Iron, Fair Vitamin A, Fiber, and Calcium. All whole grains. Both beans and lean poultry as sources of protein. Overall, I'm calling this an Excellent meal. 

Recipes: 
Succotash recipe here (substitute 1/4 cup olive oil for the butter)
Crunchy Chicken: Cut 2 boneless skinless chicken breasts in half lengthwise and gently pound flat. Salt both sides. Dip in 1 cup nonfat plain yogurt then roll in mixture of 1 cup panko bread crumbs, 1/2 cup grated parmesan until coated. Spray baking sheet with nonstick spray before placing chicken on it. Bake at 400 degrees for 25 minutes, turning once.