Top Ramen Pizza

Hi everyone my name is Carly Evens, I decided to share this recipe because it is a very college friendly recipe and a lot of people enjoy it!

Top Ramen Pizza is not the healthiest of foods to eat but it is very budget and time friendly. This comes in handy when being a college student. Those late nights studying or doing homework and you don't have much time to cook the healthiest foods.

RECIPE:

Ingredients:
- 1 package instant ramen
- shredded cheese
- 1 egg
- pizza sauce
- toppings such as pepperoni

Directions:

Cook ramen noodles for 30 seconds less than the instructions on the package. Drain the noodles of excess water and put into bowl. Add 1 egg and mix very well to coat the noodles. Add oil to frying pan and cook your ramen noodles. Shape and flatten with spatula. Cook until golden brown and crispy on the bottom. Flip over. Spread pizza sauce on. Add cheese and toppings. Cover and cook until the bottom is crispy and golden brown and cheese has melted. Enjoy!

Tastes: I made two batches of Top Ramen Pizza the first I followed to the recipe exactly, the second one I alternated it to my liking of tastes. The first one was a little plain and didn't have very much flavoring. The second one I added extra cheese to the ramen when I was mixing it with the egg this way the ramen had a cheesy flavor rather than just a noodle flavor.

The preparation and cook time for this recipe is very low. It takes roughly 15-20 minutes to make. This being very helpful to anyone who doesn't have very much time to prep and cook a lunch or dinner.

Nutrition Facts:

Chicken Top Ramen:
- calories: 190
- calories from fat: 60
- total fat: 7g
- saturated fat: 3.5g
- trans fat: 0g
- cholesterol: 0mg
- sodium: 910mg
- total carbohydrates: 26g
- dietary fiber: 2g
- protein: 5g
- vitamin A: 0%
- vitamin C: 0%
- calcium: 0%
- iron: 10%

Pizza Blend Cheese:
- calories: 90
- calories from fat: 60
- total fat: 7g
- saturated fat: 4g
- trans fat: 0g
- cholesterol: 20mg
- sodium: 190mg
- total carbohydrates: <1g
- dietary fiber: 0g
- protein: 7g
- vitamin A: 4%
- vitamin C: 0%
- calcium: 20%
- iron: 0%

Carando Classic Italian Pepperoni:
- calories: 140
- calories from fat: 120
- total fat: 13g
- saturated fat: 5g
- trans fat: 0g
- cholesterol: 20mg
- sodium: 610mg
- total carbohydrates: 0g
- protein: 7g
- vitamin A: 0%
- vitamin C: 0%
- calcium: 0%
- iron: 2%

Pizza Sauce (Ragu):
- calories: 30
- calories from fat: 10
- total fat: 1g
- saturated fat: 0g
- trans fat: 0g
- cholesterol: 0mg
- sodium: 250mg
- total carbohydrates: 5g
- protein: 1g
- sugars: 3g
- vitamin A: 2%
- vitamin C: 2%
- calcium: 0%
- iron: 2%

Egg:
- calories: 70
- calories from fat: 40
- total fat: 4.5g
- saturated fat: 1.5g
- trans fat: 0g
- cholesterol: 215mg
- sodium: 65mg
- total carbohydrates: >1g
- protein: 6g
- vitamin A: 6%
- vitamin C: 0%
- calcium: 2%
- iron: 4%

Even though this recipe ingredients lack in some nutrients other ingredients will help pick them up. Example being eggs lack in sugars where the pizza sauce makes up for it. This recipe is very high in sodium. You are supposed to have 1500mg of sodium a day in this meal you get that plus some! Depending on how you make it and what toppings you add there can be a lot of calories in this meal. this can be a good and bad thing, depending on if you are wanting more or less calories. You will find most foods now a days are high in calories. The meats do add for a healthy source of protein, which is very helpful in gaining energy.

Evens, C

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!

Mashed Veggie Roots

Mashed Veggie Roots

Hey everyone! I'm Matana Myers. I decided to do this recipe because it is super simple and it has a very small amount of preparation time. My dad has cooked this for my family for years, and it is definitely one of my favorites. It's super healthy, and if you love mashed potatoes, chances are that you will love these! This recipe is great because you can substitute the ingredients for different things and/or add whatever root veggies you love.

Preparation time: 20 min.
Cook time: 25 min. or until tender when pierced with a fork

Ingredients:
2 large potatoes (I used russet potatoes, but red or gold can be used as well)
1 yam
1 sweet potato
1 parsnip
2 cloves of garlic
1 tsp. olive oil
2 tbsp. milk

...you can also use beets, carrots, turnips, or any combination of root vegetables...

Directions:
Wash all roots and give them a light scrub to get any left over grit off. Peel all veggies. Cut all veggies into rounds about 1 inch thick. Drop them into a pot of water and bring to a boil. Boil for about 25 minutes or until tender when pierced with a fork. When done cooking, strain and let sit for just a minute or two. Mince up the garlic and put in with the veggies. Take a potato masher and start smashing all vegetables and garlic. Adding about a tsp. of olive oil and 2 tbsp. of milk will make the potatoes a little more smooth and creamy. You can mash the mixture for as little or as much time as you'd like depending on how chunky you want the veggies. Mine were almost completely smooth and mixed and it took me about 5 minutes.
You can add any spices you like (i.e. chives, rosemary, dill, garlic powder, minced onions, etc.) and salt according to taste.

Servings: 

This recipe can serve anywhere from 4-8 people (even more or less) depending on how much each person is served.

Nutrition Facts: We'll go with an average of 5 servings for the nutrition facts, and I will provide the nutrition info per serving. (this is about a cup serving size)
126 calories
.13 grams of Fat
30 grams Carbs
2.4 grams of Protein
23.8 milligrams of Sodium
672 milligrams of Potassium
No Cholesterol :)
3.35 grams of Sugar
74.6% of Vitamin A
42.6% of Vitamin C
2.8% Calcium
4.6% Iron

Price: This cost me less than $7 to make!

Taste:
I love the taste of these because they are just like a healthy version of creamy mashed potatoes. Because of the yams and sweet potatoes they are naturally sweet, and you get a taste of the garlic as well!

Ease of Preparation:
This are so beyond easy to make. Once you get past the peeling (I hate peeling things, but it wasn't too bad) and cutting them up, it is little to no effort at all. Plus, you can get other things done while waiting for them to boil.

Dinner:
I would normally think of this as a dinner side dish. You could pair this with a source of protein and a glass of milk, maybe a source of grain, for a very nutritious meal! It goes great to pair with anything you want. Plus, you can put some of your other favorite veggies in the mix as well, to change it up a bit. The good thing is that these have a little bit of protein on their own, as well as many vitamins and minerals!

Vitamins and Minerals:
This dish includes Vitamin A, which is important for the growth and development of several systems within your body, Vitamin C, which is a powerful antioxidant and helps the body form connective tissue, Calcium, which builds your bones and keeps them healthy while also clotting our blood and helping our muscles contract, and Iron, which is a part of all cells and carries oxygen from our lungs throughout our bodies. There is a lot of potassium, very little fat, and no cholesterol.

Proteins and Carbohydrates:
While these aren't the first thing you think of as a source of protein, it does offer 2.4 grams of protein. Protein is necessary in the diet for building bones, muscle, cartilage and more. It also makes enzymes, hormones, and other bodily chemicals that are needed. There is 30 grams worth of carbs in this dish. Carbs are good for providing energy for your body. Starches are a complex carbohydrate where lots of sugar molecules are joined together. These will help provide lots of energy for your body.

Fats and Sugars:
This dish is extremely low on fat and relatively low on sugars. Fats and sugars are necessary to provide protection, insulate us, and provide energy for your body.

There's so many benefits with this recipe. I don't really have something I don't like about these considering all the good it comes with. It's so easy to made and my whole family loved them too!

Crockpot 7up Chicken

7up Crockpot Chicken by Beth Madden
I love this recipe because it is probably the easiest throw in the crockpot recipe that I've ever made. It is a spin off of two recipes that I love: chicken stir fry and 7up grilled chicken. It can be tossed into the crockpot and the cooking does itself.
Taste: I love foods full of flavor and Soy Sauce is sure to do that job! It gives the meal the salty but intense flavor that anything made with rice needs. The vegetables add the earthy flavor that helps cut through all the salt.
Ease of preparation: I don't think this could get any easier to throw together and make. A low prep time and even though the cook time is lengthy, it requires no stirring or checking on. Set your timer and enjoy your day.

Prep time: 10 minutes
Cook time: 3-6 hours depending on cut of chicken
Serving size: 4-6 servings

Recipe:

Crockpot 7up Chicken
2 cups 7up soda pop
3/4 cup Soy Sauce
1 tsp minced garlic (substitute 1 1/2 tsp garlic powder)
1/2 cup Water
4-6 Raw Boneless Chicken Breasts cleaned
2 cups Carrots*
2 cups Celery*

Optional: half an onion*
*Please use FRESH produce

Rice
2 cup white minute rice (I use this because it's quickest)
2 cup water

Optional: more rice for more people

Preparation: 3 hour cook time
You will need a medium to large sized crockpot with a lid. Whisk together 7up, Soy Sauce, garlic, and water in the crockpot. Slice raw chicken to tender sized pieces, about a half inch thick and a couple inches long*. Cut carrots and celery to one inch sized pieces. Put everything in the crockpot at the same time on LOW and cook for 3 hours.
When done cooking, bring 2 cups water to a boil. Add rice, cover, and remove from heat. Rice will be done in 5 minutes.*

*If you use WHOLE chicken breasts, your cook time will be 5-6 hours. If you have a meat thermometer, it should be approximately 165 degrees Fahrenheit internal temperature. It is always safe to check internal temp so as not to over or under cook the protein. May use brown rice for a healthier option, cook time will change and will be listed on the box of rice you purchase.

Nutritional Analysis
Protein: Chicken is a really good and healthy source of protein, even better when it's not fried. (I always try to avoid frying any protein for better nutritional value.) Protein plays a vital role in the building of tissue and organs, as well as regulatory processes.
Vitamins and minerals: plenty of vitamins and minerals from FRESH carrots, celery, onion, and garlic. Vitamins and minerals are crucial for bone production and health, as well as maintaining other normal limits of function within the body.
Carbohydrates: Rice is loaded with carbs, and if you opt to use brown rice, it is really loaded with carbs. These are utilized for energy and are a healthier source of energy and carbohydrates. Our primary source of energy.
Lipids: Very low amount of fat in this meal. Even better to love! Fats work in production of hormones as well as building cell membranes.
One big negative aspect of this meal is the amount of sodium it contains. The soy sauce is overloaded with sodium by itself which is over a thousand milligrams per teaspoon. High sodium causes abnormalities such as high blood pressure that could lead to stroke or heart attack, as well as water retention that causes swelling as well as the kidneys' ability to perform regulatory functions. The meal could use more nutrient dense food. This dish contains little to no dairy. It is possible to get calcium from other nondairy foods such as leafy greens and soy products. Add to your taste for calcium content.

Nutritional Value
4-6 Servings
Per serving:
Calories: 491
Total Fat: 14 g
Carbohydrate: 61 g
Sugar: 13 g
Sodium: 1338 mg
Protein: 31.1 g

Chicken Stir-fry

This is a recipe I learned when I lived in the Philippines and had one burner to cook on. It is easy to prepare and has some great nutritional value to it. It also tastes really good.

Taste: This stir-fry tastes amazing. It is full of flavor and very pleasing to eat. The simplicity of this dish makes it even more surprising how much flavor it has.

Difficulty of Preparation: This dish is very simple and isn't very difficult to make. It just takes a few steps to make. All you need to do is cut some veggies, and cook the veggies with some chicken in a low sodium soy sauce. Prep time is dependent on whether or not the meat is frozen.

Nutritional Value: This dish is fairly high in protein (roughly 4 oz. of chicken) and high in sodium (thanks to the soy sauce). It also has a good amount of vegetables.It has some fat from the chicken and the avocado oil used to grease the pan. I chose to use bell pepper and broccoli in my dish. The stir-fry is also extremely low in carbs (if any).

Estimated RDA:

Total Fat = 24% 

Saturated Fat = 12%

Cholesterol = 22%

Sodium = 32%

Potassium = 12%

Carbs = 2%

Dietary Fiber = 8%

Sugar = 4 grams

Vitamin A = 8%

Vitamin C = 58%

Calcium = 4.3%

Iron = 2%

Fats and sugars:

This dish is fairly high in fats. This is very dependent on the meat you use. A lean meat will have a lot less fat than the value I listed above. The cholesterol is pretty high as well which is a disadvantage. There is low sugar in the recipe which is an advantage. We know that high sugar is never good because it leads to tooth decay and also is a big factor in diabetes.

Vitamins and minerals:

This dish is very balanced in most aspects when it comes to vitamins and minerals. The vitamin c in this dish is very high and the sodium is also very high. This is very dependent on the soy sauce you use and the vegetables you use. High sodium leads to heart problems which is a very negative aspect. Some vegetables have very different nutritional values than the ones I chose.

Positives and Negatives:

This recipe is very balanced. It is high in sodium and fats which is not the best thing to have. The low carbohydrate aspect is very good.The vitamin and mineral values are pretty good. In general, this dish is fairly healthy and holds quite a bit of nutritional value. These vitamins are essential to bone growth and healthy skin.

Items to Pair with this Dish:

Any dairy item would be very beneficial to this dish due to the lack of any dairy in the stir-fry. Some rice would add some good flavor to the dish and make up for some lacked carbohydrates. Fruits are also very important. Mango goes very well with any Asian style dish.

Bryce Terry

Feisty Chicken Fajitas

Hi everyone! This is Alyssa Mull and I am happy to show you this recipe that my mom made for me all the time growing up. I love this recipe because it has chicken (which is my absolute favorite food), but also because it is very healthy and delicious if you like a little spice. The ingredients are all at a reasonable price for a typical college student, takes around 20 - 30 minutes to make total, and it feeds up to 8 people!

Taste: Umm incredible! Very simple but a very satisfying meal. You will love to have this for lunch or dinner.

Ease of preparation: Fantastic! Just heat up 1 tbsp. of olive oil in a pan with medium heat, add chicken, and sprinkle ¾ of fajita seasoning (takes up to 6 to 10 minutes). In a second pan heat up remaining olive oil on medium heat, add peppers and onion, stir in remaining fajita seasoning, and cook until vegetables are soft (8 to 10 minutes, stirring occasionally). While those are cooking just heat up your tortillas in tin foil and throw them in the oven. Fill your fajitas and it’s eatin’ time! 

Specific nutritional value: This meal contains protein and vegetables; the calories are reasonable and overall it is healthy to eat!

Estimated Recommended Daily Allowance for one Fajita

Calories: 352

Total fat: 19%

Saturated fat: 13%

Polyunsaturated fat: 2.309g

Monounsaturated fat: 6.21g

Cholesterol: 13%

Sodium: 20%

Potassium: 520mg

Carbohydrates: 14%

Dietary Fiber: 22%

Sugar: 4.82g

Protein: 19.67g

Vitamin A: 9%

Vitamin C: 54%

Calcium: 11%

Iron: 17%

Folic Acid: 0%

Ingredients: serve 6-8 people

•     3 tablespoons olive oil, divided
•     1 1/2 pounds boneless, skinless chicken breast, sliced into strips
•     2 bell peppers, sliced
•     1 onion, thinly slices 
•     8 small whole wheat tortillas
•     Fajita seasoning (or if you want to make it from scratch you can)
•     For seasoning you will need:
•         1 tablespoon chili powder
•         1 teaspoon cumin
•         1 teaspoon paprika
•         1/4 teaspoon cayenne pepper
•         1/4 teaspoon garlic powder
•         1 teaspoon salt
•         1 teaspoon ground black pepper

Why are these nutrients important?

Protein: Based upon how much chicken slices you put into your fajita will depend upon how much protein you get, but chicken is very high in protein and very low in fat. The body uses proteins for energy, it is also used as an enzyme, which starts reactions within the body, including metabolism, and gene growth & repair. Proteins are also used by the body to carry signals from one part of the body to another and to form structures, including muscles. Protein should account for 10-35% of your daily calorie intake.

Fats and Carbs: This meal is low in fat, which means the saturated fats, Polyunsaturated fats, and Monounsaturated fats are all very low as well. Fat provides energy and is a carrier of important nutrients such as vitamins A, D, E, and K and carotenoids. But fat can impact the health of our hearts and arteries in a positive or negative way, depending on the types of fat we eat. It is recommended that people get between 20 and 35 percent of calories from total fat, with most fats coming from sources of "good" fat. Fajitas are also a good source for carbs, they do not contain too much or too little, they are just the right amount to have in a good meal. Carbohydrates are the body's main source of energy.  They are easily digested and broken down into glucose, which the body uses to perform its numerous functions. Carbohydrates should account for 45% - 65% of the calories in your diet, which is roughly 225g– 325 g of carbohydrates for someone on a 2000-calories diet.

Vitamins and Minerals: This recipe is a great source for vitamin C, especially in the green peppers. It is a water-soluble vitamin and cannot be stored in the body. Most plants and animals can produce their own vitamin C, but humans cannot. Because of that reason, humans must eat ample amounts of vitamin C every day. Vitamin C is needed for proper growth, development, and to heal wounds. It is used to make the collagen tissue for healthy teeth, gums, blood vessels and bones. Men should consume 90 mg per day of vitamin C while women need 75 mg per day. This vitamin will keep your teeth and bones strong and your blood working properly. Chicken provides about 3.5 milligrams of iron in a 1.5 serving. Iron helps build red blood cells, which help deliver oxygen throughout the body. Fajitas offer potassium as well. Potassium is necessary for the function of the muscles, nerves and heart.

The negative aspects of this recipe are that it does contain a good amount of saturated fat and sodium. Saturated fat is not healthy for people because it raises the level of cholesterol in our blood. Having high bad cholesterol is also not good for people because it can dramatically increase the risk of a heart attack or heart disease.  High sodium in foods is not healthy either. It is recommended that people are to have less than 2400 milligrams per day. Sodium attracts water and a high-sodium diet draws water into the bloodstream, which increases the volume of blood and over time can increase your blood pressure. High blood pressure forces the heart to work harder and can damage blood vessels and organs- increasing the risk of heart disease, kidney disease, and stroke.

Fruits and dairy are not necessarily included in this recipe; however, they can be! Just add a little bowl of fruit to the side and a glass of milk and you're golden. The rest of this recipe contains the other main food groups: vegetables, grains, and protein foods. 

I decided to switch regular flour tortillas with whole wheat tortillas because it is much lower in calories. You can also add some salsa or other flavoring to make it taste less dry, but keep in mind that’s always more calories.

I consider this a healthy recipe because one serving is very filling and low in calories. Most of the nutrients it contains are good for you. It is also a great source of protein and veggies. I recommend eating this for lunch or an early dinner.

Mull, A