Chicken Marinara

Hello everyone! My name is Whitney Bonnema and I made this dish because I am big pasta lover.
My mom and I decided to go shopping and find the cheapest ingredients to substitute as a healthier version of the pasta we love, Chicken Marinara. This meal is quick and delicious.

Ingredients: 
- Angel Hair Pasta
- 1 Fresh Garden diced tomato 
- Precooked 1/2 Chopped grilled chicken breast
- Italian Seasoning

I love this dish because anything can be substituted and the amounts do not have to be exact. Because chicken can be expensive, it does not need to be added and it will still turn out delicious!

This meal took me a total of 15 minutes to make. 
This process is quite simple!

Directions:
1. Boil angel hair pasta until desired softness
2. Rinse noodles, Strain water, Place to cool
3. While noodles cool- chop tomatoes and heat chicken
4. Chop chicken into desired slice size
5. Place noodles on plate followed by chicken and tomatoes
6. Sprinkle desired amount of Italian seasoning (or my personal favorite, Balsamic Vinegar)

Nutrition facts:

Angel Haired pasta-
calories: 200
calories from fat: 10
total fat: 1g
saturated fat: 0
trans fat: 0
cholesterol: 0
sodium: 0mg
total carb: 42g
dietary fiber: 2g
protein: 7g
sugar: 2g
-Contain a lot of carbohydrates, which provide energy for your body.

Tomato
calorie: 27
water: 141g
total fat: 0 
cholesterol: 0
-Tomatoes are an excellent source of vitamin C.

Grilled Chicken
calories: 150
calories from fat: 35
total fat: 4g
cholesterol: 60mg
sodium: 630mg
carb: 3g
protein: 25g
-Contains a lot of protein, which is a building block to many functions in the body


The food group that is missing from this recipe are dairy and fruits. These can be provided with a fruit cup and some milk or grapes and cheese sprinkled on noodles. 

Creamy Greek Yogurt Mac&Cheese

Hi everyone! My name is Hayley Mortimore. I love finding new, healthy, and easy recipes. I found this recipe on Pinterest. I liked this recipe because it tastes good and doesn't take long to make.

Taste: This Mac & Cheese was very good and cheese. My favorite part was the spinach.

Ease of Preparation: This recipe was very easy to make. Cooking the noodles is what takes the longest. Making this recipe only takes about 15-20 minutes. This yields 4-5 people. 

Recipe: 

• 8 oz. (about 2 cups) whole wheat elbow pasta
• 8 oz. (about 2 cups) shredded sharp cheddar cheese
• 1/2 cup plain Greek yogurt
• 2 cups fresh spinach
• Salt and pepper, to taste
• 1/4 tsp. onion powder
• 1/4 tsp. garlic powder

Preparation:

• Cook the macaroni according to the package's instructions.
• Place the spinach leaves in the bottom of a strainer, and pour the pasta over top to drain and wilt the spinach. Save about 1/2 cup of the pasta water. Return the cooked macaroni and wilted spinach to the pot.
• Add about 1/4 cup of the reserved pasta water to the pot, and stir in the cheese until melted. Stir in the Greek yogurt, onion powder, garlic powder, salt, and pepper, until smooth and creamy. Stir in the remaining pasta water to thin, if necessary. Serve immediately. 

Specific Nutritional Value: This meal is low fat and contains vegetables, dairy, grains, and protein. This recipe also has carbohydrates in it.

Calories:           339

Total Fat:         16%

Cholesterol:      11%

Sodium:             12%

Potassium:        18%

Protein:             32%

Carbohydrates: 14%

Vitamin A:         62%

Calcium:            40%

Vitamin C:         14%

Iron:                   14%

Vitamin B-6:      5%

Magnesium:        6%

Functions of Nutrients: Total fats comes from all our sources of fats. Monounsaturated and polyunsaturated are healthy fats that lower your cholesterol. Cholesterol is key for the body to function normally. Sodium helps control blood pressure and regulates the function of muscles and nerves. If too much sodium is consumed your blood pressure will be high. Potassium is an electrolyte and a substance that conducts electricity in the body. Is also a important mineral for proper functions of all cells, tissues, and organs in the body. Protein when broken down are amino acids, which is a source of energy. Carbohydrates provide energy, store energy, builds micro-molecules, and spares protein and fat for other uses. Vitamin A is essential for good vision. Calcium keeps bones and teeth strong. Vitamin C is for growth and repair of tissue in cell parts of the body. Helps heal wounds and maintains bones and teeth. Iron is for blood production. Vitamin B6 is needed for protein and carbohydrates metabolism, the formation of red blood cells, and immune function. Magnesium is an energy productor and regulates diverse biochemical reactions.

Negative Aspect: The negative aspect of my recipe is that there is quite a bit of sodium in this recipe. If you consume too much sodium you will have high blood pressure.

Missing Parts: An important missing food group in my recipe is fruit, there really is no way to incorporate fruit into this dish, but you could always have a side dish of fruit. I could have also added more dairy, by adding some milk or a little bit more cheese. 

Mortimore, H

Black Bean soup

The recipe that I chose to share is one that I wanted to try for a very long time but had never put it on my menu until this week.  I made Black Bean soup for this assignment.  The recipe came from a magazine that I received when I was pregnant with one of my children.  One of the nice things about this recipe is that it already had the nutrition facts on it.  Another thing I like about this recipe is that it doesn’t take very much time to make just time for the flavors to meld.  The prep time for this recipe is 10 minutes and cooking time is 30 minutes.

Taste: This soup was relatively good for a simple recipe. It tasted a lot like a chili especially with the amount of cumin the recipe suggests. In my house when we tryout new recipes we have a smiley face rating system, a smiley if we would make it again, a straight face if it was alright, or a sad face if the recipe isn't worth repeating.  In rating the taste I would give this a straight face.  It was alright but I think it could have been better. 

Ease of preparation: Preparing this meal was very easy.  The hardest part was cutting up the onion, if you follow the recipe.  I actually used fresh garlic instead of the bottled minced garlic as the recipe asked.  Prep time takes about 10 minutes.  Actual cooking time about another 5 - 10 minutes.  Allowing the flavors in the soup to meld takes about 20 minutes (at least).

Specific nutritional value:  (This information was on the recipe)
Nutrition facts per serving:
Calories: 233
Total fat: 0 g (0 g. saturated fat)
Cholesterol: 0 mg
Sodium: 1677 mg
Total carbohydrates: 42 g
Fiber: 10 g
Sugars: 5 g
Protein: 12 g
Vitamin A: 15%
Vitamin C: 34%
Calcium: 9%
Iron: 15%

Nutrition Analysis: 

Fats and Sugars
I like that this meal has no fat and is low in sugar to start off.  That allows a little bit of "wiggle" room for the things that I can eat with my soup.  Fats and carbohydrates (sugars) are essential nutrients that our bodies need.  Fats (or lipids) are part of the cell membrane that is important in the growth and development of our tissues and organs.  Our bodies also use fat as a highly concentrated source of energy.  Fat also help to cushion our internal organs.  Without fat our bodies wouldn't be able to efficiently absorb fat-soluble vitamins A, D, E and K.  This doesn't mean that we should go out and have a "hay day" with french fries or other fried products.  What we need are the unsaturated fats that are good for our bodies.  Some of these can be found in olive oil, peanut oil, avocados, nuts and seeds.

Sugars, also known as carbohydrates, has it's place in our nutrition.  It provides the immediate energy that our body needs to the tissues that are in need of repair.  The problem that we normally face with sugar is that we have it in excess quantities in the foods and drinks that we consume.

Vitamins and Minerals
Vitamin A: Is key for a healthy immune system, good vision, growth, development and reproduction.
Vitamin C: Most of us know that vitamin C is vital for immune system and enhances iron absorption.  But, it is also useful for its antioxidant properties, vital for its functional role in collagen production and wound healing.        
Calcium: Crucial in growing new bone and maintaining bone strength.  Calcium is also essential for the formation of a blood clot.
Iron: Helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells.

On the most part I feel that this is a fairly healthy recipe.  The one draw back to this recipe is the amount of sodium it contains.  For just one serving it has about 70% of the RDA based on a 2000 Calorie diet.  What I would do to make it healthier would be to use fresh vegetables in place of the jarred salsa which should cut down on the amount of sodium.

What Else to Eat
Since this is a soup I wouldn't consider it a complete meal.  I would add a salad to go along with the soup.  For dessert, I would have a fruit and greek yogurt parfait.

Happy and healthy eating!

Rachael T.

Crockpot Salsa Chicken

My name is Sierra Vredeveld, and I have been married for two years. My husband and I are both college students, and it definitely makes money tight. We have found lots of ways to eat cheap and healthy at the same time. This recipe is one that my mother used to make because it was easy and quick to cook.
The chicken salsa tastes so good! It is so quick and easy to make. The prep time is seriously less than 5 minutes in the morning. It is easy and fairly inexpensive so it is perfect for college students! The best part is you can put it in a container in the fridge and heat it up a couple days later.

Recipe:
Place two chicken breasts in crock pot. (frozen or not)
Pour salsa over chicken, to cover it.
Cook on low 6-8 hours
Shred chicken with two forks occasionally. When fully cooked, spoon into warm tortillas. Add cheese, sour cream, etc to your liking.

This meal can be as healthy or unhealthy as you make it. I prefer a white tortilla, but you can use wheat as a healthier alternative.  I use shredded cheese and a fat-free sour cream. The chicken is healthy because I use a lean chicken breast and it provides protein. The salsa has a lot of sodium, but it's a way to get vegetables incorporated into the meal. You can also add to the mixture if you prefer to get more vegetables. The low-fat cheese and sour cream incorporates dairy. The wheat tortilla is a healthier alternative to a white tortilla while still incorporating the grains into the meal. The one thing that is missing from this meal is fruit, and I still haven't thought of a fruit to pair with this meal just quite yet. So I usually just eat fruit as a snack at some point during the day. I usually will make some Mexican rice to couple with the burritos, there is not much nutritional value to that.

Vredeveld, S.

10 Minute Hummus

I'm always looking for "healthy" snacks. I like being able to feel good about what I'm eating and be able to eat it often. I love hummus and instead of constantly buying it, I tried to make it on my own and kinda figured it out.

Hummus

1 can garbanzos (chick peas)

2 Tbl. Extra virgin olive oil

½ tsp. minced garlic OR garlic powder (to taste) 

salt (to taste)

pepper (to taste)

Preparation:

1.Drain and rinse the garbanzos. Additional: for creamier texture you can pinch the shell off the beans but not required.

2. Coat the garbanzos in the olive oil and add the garlic.

3. Put in blender or food processor and blend until preferred consistency. (You can also cook the garbanzo beans in water and mash with a fork)

4. Add salt and pepper to taste.

Serving:

Can serve with crackers, as vegetable dip, on salad, etc.

                        Nutritional Facts

Serving  size: ¼ cup (32 grams) hummus

Servings per recipe: about 7

Nutritional information: (per serving)                               Daily Value

Calories: 50

Calories from fat: 21                                                             1%

Sodium: 40 mg                                                                      4%     

Carbs: 3 grams                                                                      .005%

Fiber:  .86 grams                              

Protein: .85 grams

Taste: I really like garlic in foods so I enjoy the taste. Also, you can flavor it according to your own preference.

Ease of preparation: This is a really easy recipe. All you have to do really is rinse and puree the garbanzo beans. This recipe can take you 10 minutes.

Nutritional Value: Honestly this recipe isn't high in nutritional value. There is hardly any density to it at all. (see above)  However depending on what you pair the hummus with it can be. You can dip vegetables in it adding vitamins, spread the hummus on bread for a higher carbohydrate count, or pair it with chicken to up the protein. I like this recipe because it is a low calorie easy to make snack.

Carbohydrates: Carbs provide our body with energy and keep us going. Carbohydrates are evaluated in two forms, simple sugars and complex carbs. Simple sugars are easy to obtain as they are found naturally in comparison to complex carbohydrates which are formed when simple sugars are put together. 

Fats and lipids: Fats are essential to our diets but can be very easily over consumed. The body cannot produce fat although it helps our body to perform regularly. Fats and lipids repair cells and regulate pressure. As a society we need to be cautious of our fat consumption and make a point to eat healthy fats.

Protein: Proteins are vital in the development of our bodies. It makes up muscle and bone as well as body cells and other components in the body. Protein can provide us with calories although only 4 calories per gram.

A negative aspect of this recipe is that sometimes it can be dry. You may be tempted to add more oil to it. Although I use olive oil, a healthier fat, the more you put in the higher fat content. 

I would use my hummus in a meal to have additional nutrients. It's really good as a snack but not nutrient dense. You could eat it as an appetizer, a dip, a spread or even a dressing. I would like to eat this hummus with some chicken for protein, spinach with quinoa for vitamins and carbs. 

Mishae Hansen

Whole Wheat Pita Bread Margarita Pizza

Hi! I am Sara Allred. This is one of my "go to" recipes. I work several jobs and I am going to school so fast and cheap are very important to me. This dish only costs about $1.50 a serving so even feeding friends is very doable. I hope you like it!

Taste: Anyone who likes pizza and Italian food will appreciate this dish. This dish is lite and fresh which is great when its hot outside or if your trying to slim down but would prefer not to give up pizza (which is almost everyone).  It's especially awesome when you consider how easy it is to prepare.

Preparation: This recipe is almost too easy. It takes 5 minutes to prepare and about 5 minutes to cook. Anyone in a time crunch can appreciate a meal that takes a total of 10 minutes before eating.

All that is needed:
-1 can of low sodium diced tomatoes
-2 oz. of part skim mozzarella cheese (I like the fresh mozzarella packed in water)
-Whole Wheat Pita bread
-a few leaves of thinly sliced basil.
I always drain the tomatoes to start with and thinly slice the cheese to put on top of your pita. Bake for about 5-7 minutes at 425. Right after you take it out of the oven, while the pizza is still hot, sprinkle the basil over the top (this way you don't burn the leaves but the heat releases the flavor). 

Nutritional Information: Any of us concerned with keeping our girlish figures can rest assured that this recipe is very figure friendly. It is very low calorie and low fat.

A serving is one pizza and the Recommended Daily Allowances are as follows:
-Calories 250
-Total fat- 12%
-Saturated fat 22%
-Cholesterol 0%
-Sodium 15%
-Potassium 4%
-Carbohydrates 9%
-Fiber 16%
-Protein 12 g
-Vitamin A 10%
-Vitamin C 15%
-Calcium 25%
-Iron 9%
-under 2 grams of sugar
(nutritional information estimated based packaging)

Benefits of this dish: This recipe is low calorie and low fat but because of the complex carbohydrates and fiber in the whole wheat pita bread it will keep you full while helping to keep your blood sugars stable. It is also low in sodium and sugar. All of these benefits work together to give us a hearth healthy option. The tomatoes in this dish offer a wide variety of nutrients that are essential to maintain a healthy body. First of all, they are high in Potassium which is essential for making your heart beat correctly. Tomatoes also contain a lot of vitamin C which helps us ward off infection and absorb iron. Another little fact about tomatoes is that they contain Lycopene, the substance that gives red fruit its color. Lycopene has a lot of benefits for our skin and for men their prostates. The Calcium in this dish comes primarily from the cheese. Calcium is essential for our bone structure and muscle function, with out enough of it in our diets we risk diseases such as osteoporosis as we age.

What this could use more of: Although this dish does have some Iron and Potassium, for a balanced and healthy diet it would be beneficial to have more in your meal. As previously stated Potassium is essential for regulating your heart rate and Iron is essential for building your blood. 

What to serve with it: I always have this with a tossed green salad. I like mine loaded with a variety of veggies and dressed with olive oil and lemon juice but you can make it however you like! This will help boost the nutrient content. Because this is a simple dish it does not have a high content of some vitamins and minerals such as Iron. 

-Allred, S

Chicken Avocado Burrito

Chicken Avocado Burrito

What I really liked about this recipe was how fast and easy it was to make. In total it took me less then 30 minutes to prepare and cook it. It also tastes really good(especially if you add the Jalapeno peppers!!!). 

Ingrediants:
-1 can chicken (171 grams)
-1 avocado
-cilantro 
-1 tomato diced 
-8 corn flour tortillas 
-2 jalapenos(optional)
-mozzerella cheese(optional)

Directions: First mix the avocado and canned chicken together with a fork(mix until the avocado is spread evenly throughout the chicken.)Then dice the tomato, and cut the jalapeno into thin slices(do not remove the seeds). 
Scoop up two tablespoons of the avocado chicken mix and place on a corn tortilla. Add 3 slices of jalapenos, 5 diced tomatoes, and 3 sprigs of cilantro on top of the chicken. Then sprinkle 1 tablespoon of mozzarella cheese on top. Gently lift up tortilla and place it in a cooking pan on the stove. Cook the tortilla on medium, until the tortilla becomes stiff. 
Once the tortilla has become stiff remove it from the pan, roll up the two sides of the tortilla and enjoy. (makes 8 burritos)

Nutritional Value: This recipe has most of the Items of every food group. It has a lot of protein from the chicken, tortillas, and cheese. It has grains from the corn tortillas. It has vegetables from the tomato and jalapenos. It also has some dairy, from the cheese, although only in small amounts. 

It contains the following percentages of recommended daily values:

Fats: 87g (134% DV) 
Carbohydrates: 130g (43% DV)
Protein: 76.4g
Fiber: 12g (48% DV)
Sugar: 3g

Vitamins and minerals:
Calcium: 97%
Vitamin A: 33%
Iron: 12%
Vitamin c: 74%
Vitamin B-6: 25%
Magnesium: 14%

This recipe contains large amounts of fiber, protein, carbohydrates, fat, calcium, Vitamin C, Vitamin A, and Vitamin B-6. 
Fiber acts as the colons "scrubber". Fiber helps to clean out bacteria and other buildup in your intestine,and reduces your risk for colon cancer. It also can slow down sugar absorption, and reduce cholestral levels. 
Protein is one of the essential "building blocks" of the human body.Protein repairs and builds muscles, make enzymes and hormones, and other bodily chemicals. 
Carbohydrates are the bodies main source of fuel. When carbohydrates are digested they are broken down to sugar and absorbed into the blood stream. At this point they are turned into blood sugar, glucose, blood sugar is needed to do any activity, from breathing to swimming.
Fat Fat is the greatest source of energy our body can have ounce for ounce. The trouble is it is also the last to be used for energy. We must first exhaust our other supplies for energy, before we use fat. Some fats have specific health benefits, such as  monounsaturated fats which are the main fat in avocados. This specific type of fat has been proven to help lower LDL cholesterol levels, and reduce the risk of cardiovascular disease.
Calcium: Is Vital in bone strength and structure.
Vitamin C: Strong evidence supports that vitamin C can help prevent pneumonia, and lung infections. It can also help prevent skin wrinkling later in life and protect against damage caused by free radicals. Vitamin C is necessary for the growth, repair, and development of all body tissues.
Vitamin A: Is key to  good vision, a healthy immune system, and cell growth.
Vitamin B-6(Pyridoxine):B-6 plays a role in a lot of health functions It can help people with asthma have fewer attacks. B-6 also pays a role in preventing heart disease. People with low B-6 may experience depression,or a slowed immune system.
Negative impacts from recipe: This recipe had a lot more fat in it than I thought it would, and even though it has tremendous amounts of healthy nutrients I'm going have to change the recipe in order to make it less fatty in the future. I'm thinking about either cutting down on the size of the recipe, or just reducing the fatty products( cheese, avocado, and chicken).

Missing food Groups: This recipe is missing dairy and fruit. To remedy this I would make a drink of milk mixed with orange juice (it tastes really good!!!) 

Why I consider this a healthy recipe: I consider this a healthy recipe because it has so many of the essential nutrients in such a high amount. From this meal alone you can obtain most of your required calcium intake, vitamin C, Vitamin B-6, fiber, carbohydrates, protein, and vitamin A.


J. Rose

Whole Wheat Spaghetti

September 11, 2015

Whole Wheat Spaghetti

Hello everyone! My name is Tyler Howe.  I chose to make my whole wheat spaghetti recipe because it is healthy, delicious, and super easy to make!  It also doesn't cost a whole ton to get the ingredients as well!  My mom has made this spaghetti for my entire life and it has always been my favorite meal.  I always have it for my birthday dinner and whenever I get the chance (which is quite often because it's super healthy)!  Another great thing about this recipe is that you can substitute the turkey for actual hamburger and you can also use flour noodles if you don't like whole wheat.  No matter what it will still taste good.

Preparation time: 5-10 minutes

Cook time: 30 minutes

Ingredients:

• 1 lb. of ground turkey
• 1 packet of McCormick spaghetti sauce mix
• 4 small cans of tomato sauce
• 1 box of whole wheat spaghetti noodles (or whatever noodles you want)
• Garlic salt

Directions:
In a frying pan, cook the entire pound of ground turkey, sprinkling garlic salt in every time you fry it, until the meat is brown.  In a separate sauce pan, mix the 4 cans of tomato sauce, fill those four cans with water and dump in, along with the sauce mix. Stir until mixed together and then add the turkey and mix well.  While the mixture is heating, fill a pot with water, bring to a boil, and then pour noodles in to cook.  Once the mixture has come to a light boil turn off the stove and place a lid on top and let simmer.  After testing the noodles to make sure they are soft enough for your taste, drain them.  Lastly, put on a plate and enjoy! I love to add parmesan cheese on top.

   

Serving Size: This recipe serves 4-6 people depending on how much they eat.  Some could also be left to eat later on!

Nutrition Facts: (these are based on a meal for five people, and the numbers are per serving)
Calories: 139
Total Fat: 2.22 grams
Carbohydrates: 22.4 grams
Protein: 8.16 grams
Potassium: 204.2 milligrams
Sodium: 187.6 milligrams
Cholesterol: 18 milligrams
Sugar: 3.2 grams
Vitamin A: 4.6%
Vitamin C: 5.6%
Vitamin B-6: 2%
Magnesium: 1.8%
Calcium: 1.4%
Iron: 5.8%

Price: This recipe costs less than $20 to make! It is great tasting and affordable.

Ease of Preparation: This recipe is so simple to make.  The only hard part about it is cooking the ground turkey.  You just have to keep a close eye on it because it will burn.  Also, I would keep tasting it because the more garlic you put it, the stronger it will taste in the sauce.

What type of meal is this?  I think this meal is more of a dinner meal.  It is very filling and tasty, and it can feed more people the bigger batch you make.  My mom has always made this meal for dinner and for family get together events so that is why I think of this meal as a dinner meal.  Besides, you can always make enough to have left overs and eat it the next day for breakfast or lunch.

Vitamins and Minerals: This recipe includes Vitamin A which is good for the growth and development of the human body.  It also includes Vitamin C which is great for your immune system.  This recipe also has calcium which is good for your bones.  Vitamin B-6, which this recipe also contains, is good for brain development during pregnancy along with immune function.

Proteins and Carbohydrates: Because this is necessary for the building of muscles bones, cartilage, etc, there are 8.16 grams of protein in this recipe!!  Along with the protein, there are 22.4 grams of Carbohydrates in this recipe. Carbs are great for providing energy in your body.  After eating this spaghetti, I seem to always have tons of energy!

Fats and Sugars: This recipe contains hardly any fats and sugars with a running total of 2.22 grams of fat and 3.2 grams of sugar.  You also need this to burn for your energy.  You also need some fats and sugar to help balance out your diet.

What is missing? This recipe is missing the fruit food group, and the vegetable food group.  To complete this meal with all food groups I would have a side salad with an apple or a little bowl of fruit on the side.  It makes for a great meal!