Ingredient | Nutrition | Cost |
Leeks | Fiber (1 g/2%), Vitamin A (9%), Vitamin C (6%), Calcium (2%), Iron (3%). Very good source of Vitamin K, Folate, and Manganese. | $2.10 |
Frozen bell peppers (green/yellow/red) | Fiber (1 g/3%), Vitamin A (17%), Vitamin C (60%), Iron (1%) | $1.12 |
Red potatoes (with skin) | Fiber (2 g/9%), Protein (3 g), Vitamin C (16%), Calcium (1%), Iron (6%). | $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 |
Eggs | Protein (17 g), Vitamin A (15%), Calcium (10%), Iron (10%). Good source of Riboflavin, Vitamin B12, and Phosphorus; very good source of Selenium. | $1.10 |
Aged extra sharp white cheddar (Tillamook) | Protein (7 g), Vitamin A (6%), Calcium (20%), Iron (2%). | $0.21 |
Frozen blueberries | Fiber (1 g/5%), Vitamin C (2%). Good source of Manganese; very good source of Vitamin K. | $2 |
Jonagold apples (no peel) | Fiber (1 g/5%), Vitamin A (1%), Vitamin C (7%), Calcium (1%). | $1.37 |
Frozen pie crust | Protein (1 g), Iron (2%) | $0.77 |
Light vanilla ice cream | Protein (6 g), Vitamin A (8%), Vitamin C (4%), Calcium (20%) | $1.75 |
Total | Fiber (9 g/37%), Protein (40 g), Iron (36%), Calcium (54%), Vitamin A (56%), Vitamin C (85%). | Casserole: $1.87/person Pie: $1.18/person |
Cost per person: $3.05
Nutritional Goals: Excellent Vitamin C, Vitamin A, Calcium; Good Fiber and Iron. Partial serving of whole grains. Vegetarian.
Quinoa casserole recipe here. I used red potatoes instead of Peruvian.
See my 10/30 post for the pie recipe.
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