Tastes better than it looks |
Ingredient | Nutrition | Cost |
Whole wheat lasagna noodles | Fiber (6 g/23%), Protein (7 g), Iron (10%), Thiamin (40%), Riboflavin (15%), Niacin (20%), Folate (35%). | $3.29 |
Frozen spinach | Fiber (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 sauce | Fiber (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 parsley | Fiber (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 onion | Fiber (1%), Vitamin C (1%), Calcium (1%). Very good source of Vitamin K. | $0.33 |
2% cottage cheese | Protein (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 mozzarella | Protein (7 g), Vitamin A (4%), Calcium (20%). Good source of Vitamin B12 and Phosphorus. | $2.99 |
Parmesan | Protein (11 g), Vitamin A (4%), Calcium (35%), Iron (1%) | $0.35 |
Fresh Bartlett pears | Fiber (7 g/29%), Protein (1 g), Vitamin A (1%), Vitamin C (16%), Calcium (2%), Iron (2%) | $2.13 |
Frozen pie crust | Protein (1 g), Iron (2%). | $0.77 |
Total | Fiber (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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