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.

Cheese Ravioli with Tomatoes and Basil

This is the sort of meal we used to eat a lot. A package of fresh ravioli from the high-priced convenience foods section of the grocery store. Although I probably would have used a jar of commercial marinara sauce back when I was working full time. As it happens, we had this meal last night because my preschooler, Nugget, saw the ravioli and asked for it. Lesson 1: don't bring the kids to the grocery store.

Menu	Nutrition	Cost
Fresh four-cheese ravioli	Calcium (15%), Iron (10%), Fiber (3 g/12%), Protein (15 g)	$7.50
Fresh tomatoes	Vitamin A (30%), Vitamin C (39%), Fiber (2 g/9%). Very good source of Vitamin K, Potassium, Manganese. Good source of Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus, Copper.	$4
Fresh organic basil	I really don’t think we ate enough for it to count (and actually Nugget refused to eat any), but basil is a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese.	$1.25
Fresh peaches	Vitamin A (11%), Vitamin C (19%), Fiber (3g, 10%). Good source of Niacin and Potassium.	$2
Total	15% Calcium, 41% Vitamin A, 58% Vitamin C, 31% Fiber	$14.75

Cost per person: $5.90
Goals met: Good Vitamin A and C, Fair fiber, Poor protein, iron., and calcium. No whole grains and no recommended sources of protein. Overall Poor.