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. 

Rigatoni and Tomatoes

Hello everyone! My name is Jessica McClellan and I love cheap, easy and healthy recipes. I found this recipe online and added some of my own ingredients to the dish.This recipe tastes amazing and is super easy to make. It also reminds me of home; my family enjoys pasta immensely. 

Taste: The taste of this dish is worthy of winning Iron Chef America. In other words, it is phenomenal (especially after eating Ramen noodles and Mac n' Cheese for the past week). The cheese and tomatoes compliment each other with a zesty and creamy flavor. It is a yummy and fulfilling dish.

Ease of Preparation: This recipe is easy to prepare. The most time consuming part of this recipe would be cooking the noodles. Overall, it probably takes about 20-30 minutes. 

Ingredients:  (4-6 servings) 1/2 cup

• 3 cups of Rigatoni Pasta (Or any other kind of pasta)
• 1/4 cup of butter
• 2 teaspoons of salt 
• 1/2 cup of Spaghetti Sauce
•  3 tomatoes diced
• 1/2 cup of cheese 

1. Boil 2 cups of water. Add Rigatoni and continue to boil. Cook for about 8-10 minutes or until pasta is tender. Stir occasionally. Remove from heat and drain. 
2. Add the butter and the salt. Stir until butter is melted.
3. Add spaghetti sauce, tomatoes and cheese. Stir until ingredients combined.
4. Enjoy!

Specific Nutritional Value:  

Calories: 696 

Calories from Fat: 284 

Total Fat: 30.8 grams

Carbohydrate: 64 grams

Protein: 25.3 grams

Nutritional Value:

This meal has foods from each of the five major food groups. It has pasta for the grains, cheese for the dairy and protein, tomato for the fruits. The cheese adds a lot of calories and fat calories, so careful not to add too much. Although to add the rest of the components of the food groups, you could have vegetables as a side dish. This recipe has carbohydrates from the tomatoes and pasta. The carbohydrates help with our calorie needs for our body. There are also lipids from the butter. Lipids give us energy but also have more calories per gram. There are proteins from the cheese. We usually eat twice as much protein more than our body needs. In this recipe, there are vitamin C, vitamin K, vitamin A. Vitamins don't have any calories that satisfy our calorie need, although they help with releasing energy. 

One Pot Tomato Basil Pasta

Hey everyone! I would like to share a recipe that I found online on myfridgefood.com quite some time back. It’s a great recipe because it is quick, easy, fairly cheap, and feeds about four people. Not to mention it doesn’t leave multiple pots and pans for cleaning!

Taste:  

Delicious! The dish had the perfect level of spice. And although it did not have any meat component, it did not seem to need it. Nor did it need any additional seasoning such as salt or pepper, though a little parmesan

Ease of preparation: 

Simple! You just throw all ingredients into the pot and put it on the stove with a lid until thoroughly cooked. Takes 20-30 minutes.
 

Specific nutritional value: 

This meal is low in fat (the only fat comes from olive oil), very low in cholesterol, and is high in carbs, fiber, vitamins and potassium.

Estimated Recommended Daily Allowance in One Plate: 

Total Fat: 12%
Saturated Fat: 5%
Cholesterol: 0%
Sodium: 16.25%
Potassium: 8.25%
Carbs: 10.75%
Dietary Fiber: 13.5%
Sugar: 7.75 grams
Protein: 3 grams
Vitamin A: 19.25%
Vitamin C: 23.25%
Vitamin D: 0%            
Vitamin E: 6%
Vitamin B-6: 2.5%
Calcium: 4%
Iron: 11%
Magnesium: 8.75%
Thiamin 15%
Riboflavin: 5%
Niacin: 7.5%
Folic Acid: 12.5% 

Fats and Sugars: 

This meal contains 0% cholesterol, and only 12% of the recommended daily allowance of fat in a single plate, with only about 5% of the recommended daily allowance of saturated fat, according to the nutrition labels on the necessary food items, as well as nutrition facts online for vegetables and spices. This recipe also contains less than eight grams of sugar, so you don’t have to worry about managing sugar for the rest of the day to stay at the recommended allowance.

Vitamins and Minerals: 

As mentioned earlier, this meal is a great source of carbs, fiber and vitamins. Fiber helps to reduces risk of obesity and cardiovascular disease, helps to keep blood glucose levels low, and in keeping the digestive tract and bowels working optimally. The type of fiber found in the tomatoes is insoluble, which helps to prevent constipation. Among the vitamins, there is a good amount of Vitamin C, which acts as an anti-oxidant and boosting the immune system. This meal also contains a good amount of Vitamin A, which is vital for growth and development of the body, as well as for good vision and maintaining a strong immune system.

This meal contains a good amount of sodium; at 16.25% of the RDA, you should keep an eye on sodium levels during the rest of the day, but it is not incredibly high and can easily be managed to stay under the allowance. Sodium can lead to high blood pressure, heart disease, and stroke. Most Americans consume many times the recommended allowance for sodium in a day though, so many may have trouble keeping this at a proper level.

What Else to Eat: 

This meal contains carbs, vegetables, and spices, which give the meal a variety of vitamins. For a good mix of food groups, pair with some meat for protein, such as chicken. Adding parmesan to the meal can add some dairy, and for desert, you could have enjoy fruit in cream or yogurt in order to cover all food groups.

Posted by Andrew Hinton

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!

Chicken Alfredo Pizza :)

Hello Everyone! My name is Nikole Chappell, I chose to make my uncle's recipe for Chicken Alfredo Pizza. I chose this recipe not only because it is delicious but also because it is a very basic recipe that can be edited depending on what you personally like on your pizza!

Taste: As I mentioned this recipe is wonderful when it comes to taste, especially because if there is something that you don't want on it, you don't have to use it!

Cost: The entire set of grocery's for this recipe cost about 25$ so it is a good recipe to make for you and your friends!

Preparation: Prep takes a little longer than some other recipes might, but that is only if you make dough from scratch (because you have to let the dough rise for 1-2 hours). In total prep takes about 10-15 minutes. 

 NUTRITIONAL VALUES:

  

 

(Made in Excel)

Estimated Recommended Daily Allowance per Slice: (per 2000 calorie diet)

Calories: N/A

Calories From Fat: N/A

Carbohydrates: ~8.54%

Dietary Fiber: ~10.32%

Total Fat: ~30.76%

Saturated Fat: ~37.5%

Protein: ~23.2%

Cholesterol: ~12.6%

Sodium: ~10.92%

Potassium: ~7.35%

Sugars: N/A

Calcium: ~20.61%

Iron: ~30%

RELATIONS TO THE 5 FOOD GROUPS:

Grains: This recipe provides a significant source of grains considering that it includes a homemade dough created from flour. It is important to make sure you get enough grains in your diet because they provide quite a bit of structure for your cells as well as the fact that they get rid of Omega 3-fatty acids.

Proteins: Protein comes into play with the chicken that is put on the pizza, as well as the combination of cheeses. Protein plays a crucial role in the human diet because are required for the structure, function, and regulation of the body's tissues and organs.

Fruits: There is a significant lack of fruit with this recipe, aside from the tomatoes, you could always cut up a cantaloupe or some other fruit to pair as a side. Fruits are needed in the diet because they carry fiber which can help protect against heart disease and lower cholesterol.

Vegetables: Vegetables are covered considering the avocados that are used. Vegetables are typically rich in vitamin A, vitamin C, folate, fiber and potassium all things that are needed for human development as well as day to day activities.

Dairy: The Alfredo sauce and cheese provide most of the dairy needed from this recipe. Milk and dairy products are important for the diet because they have the ability to provide a quick and easy way to supply critical nutrients, while remaining low in calories.

THE RECIPE:

Preheat oven to 425 degrees

Cook time: Cook until golden brown & crispy on the edges 10-15 min.

Dough: 

        3 cups flour

        2 TBS olive oil

        Water as needed 

        Yeast prepared according to container

Preparation: 

         Mix flour and olive oil together, while the yeast sets, then add the yeast, and slowly mix in water until it forms a dough like substance. Allow the dough to rise.

Toppings:

       (2) Tomatoes-Diced

       (2) Avocados-Sliced

       Onion-Optional-Diced

       Cheese-Italian Mix (pre-bagged)

       One bottle of Alfredo-whatever kind you prefer (we used just original Alfredo)

              After the dough has risen split it in half, then spread it on a floured surface then form it into a circle that will fit on your pizza pan. Add sauce, and toppings as wanted :)

WHAT IS MISSING?

Yes, there is quite a few things missing when it comes nutritional value ,but there are multiple options to filling in the blanks. Including but not limited to, a salad consisting of lettuce and other vegetables or as mentioned before a fruit cut up to be eaten as a side. Other options include other things that you can put as a topping on the pizza such as, spinach, onions, bacon etc. That is the best part of this recipe-you can make it your own! (You could also use red sauce instead of Alfredo)

Hope you enjoy! :) I did!

Chappell, N