I don't usually buy much organic--can't stomach the prices--but this week at Safeway the organic butternut squash was 50 cents cheaper per pound than the regular. Strange. I haven't ever eaten much squash, but I've been trying to expand my vegetable repertoire to include some of the super-nutritious stuff like butternut squash. I baked it with a lot of cheese in an effort to convince Nugget to like it, but it didn't work. Frankly, I didn't much care for it either. I just don't like my vegetables to be that sweet. Trent liked it. So he said. He did think it didn't look very appetizing.
This was a pretty good meal nutritionally and budget-wise, but I won't be making the squash again. Neither Nugget nor I liked it,and it took a long time. This was a pretty labor-intensive meal overall, and took several hours to make. Not gonna work when I get busier with work.
| Menu/Ingredient | Nutrition | Cost |
| Boneless skinless chicken breasts (baked with tomato/onion/olive oil/garlic/lemon juice in foil packets) | Protein (27 g), Iron (5%). Good source of Vitamin B6, Phosphorus. Very good source of Protein, Niacin, Selenium. | $3 |
| White onion | Vitamin C (1%) | $0.42 |
| Organic canned diced tomatoes | Fiber (1 g/4%), Vitamin A (10%), Vitamin C (20%), Calcium (2%), Iron (2%), Selenium (50%), Folate (5%). | $0.96 |
| Fresh organic butternut squash (sauteed in olive oil/onion/garlic and baked with chicken broth, fontina, parmesan, and panko bread crumbs) | Protein (2 g), Vitamin A (457%), Vitamin C (52%), Calcium (8%), Iron (7%). Very good source of Potassium and Manganese; good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Calcium, and Magnesium. | $3 |
| Fontina | Protein (4 g), Vitamin A (3%), Calcium (8%) | $2 |
| Homemade bread (made with a blend of whole grain and white flour) | Fiber (3 g/12%), Protein (6 g), Iron (6%), Thiamin (9%), Riboflavin, Niacin, Folic acid | $0.30 |
| Sesame seeds (on bread) | Fiber (1%), Calcium (2%), Iron (2%). Very good source of Copper and Manganese. | $0.40 |
| Total | 39 g Protein, 17% Fiber, 22% Iron, 470% Vitamin A,76% Vitamin C, 20% Calcium. | $10.08 |
Cost per person: $2.88
Nutritional Goals: Excellent Vitamin A and C, Fair Calcium, Fiber, Iron. Some whole grains. Recommended protein source.
Recipes:
Chicken & Tomatoes in Foil Packets (I left out the goat cheese this time)
Butternut Squash Au Gratin
Sesame Bread
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| How gorgeous is my bread? |
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ReplyDeleteI think maybe you might want to include a warning to not throw the squash remains down the garbage disposal. : )
ReplyDeleteHa, yes, forgot I meant to put that in my "Things I've Learned" page.
ReplyDelete