Healthy Meal Exam

Ashton Redovian

lasagna made with lean ground meat, 2 cups of mixed greens with 1 tbsp. of low-fat salad dressing and 1 cup of fresh grapes with glass of water.


how to make the Lasagna

Ingredients
12 ounces whole-wheat lasagna noodles (15 noodles)
8 ounces lean ground beef (90 percent lean or higher)
2 teaspoons olive oil
8 ounces portobello mushrooms, diced (about 3 large mushroom caps)
4 cups good quality store-bought marinara sauce
1 (15 ounce) container part-skim ricotta cheese
1 (10 ounce) package frozen chopped spinach, thawed and well drained
1 egg, lightly beaten
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Pinch ground nutmeg
1/4 cup grated Parmesan
3 ounces grated part-skim mozzarella cheese (about 2/3 cup)
Directions
Preheat the oven to 375 degrees F.

Cook the noodles al dente according to the directions on the package. Drain them well then lay out on waxed paper to prevent them from sticking to each other.

Heat a large nonstick skillet over a medium-high heat. Add the beef and cook until no longer pink, breaking it up into small pieces as it cooks, about 3 minutes. Transfer the meat to a plate, discarding any fat remaining in the pan.
Add the oil to the same pan and heat over a medium-high heat. Add the mushrooms and cook, stirring occasionally until all the liquid has evaporated and they begin to brown, about 5 minutes. Return the meat to the pan. Stir in 2 cups of the tomato sauce and simmer for 2 minutes.
In a medium bowl combine the ricotta cheese, spinach, egg, the salt, the pepper and nutmeg.
Spread 1 cup of tomato sauce on the bottom of a 9 by 13 inch baking dish. Place a layer of lasagna noodles on top.Spread half of the ricotta mixture on top of the noodles. Add another layer of noodles. Top with half the beef-mushroom mixture. Top the final layer of noodles with the remaining sauce, then sprinkle with the grated cheeses. Cover loosely with foil and bake for 45 minutes.

How to make 2 cups of mixed greens

go to the store or grow vegetables , measure 2 cups , and cook them however recommed .

1 cup of fresh grapes

go to the store or grow them , then pick them and measure the grapes to 1 cup

5 meal planning elements

*color- mixes greens , red sause

*flavor- hot, pasta, saucey

*temperature- the lasagna is a warm/hot and the grapes would be a little chill

*texture- grapes would be squishy , lasagna would be meaty and saucey

*Size and Shape-lasagna would be larger then grapes and mixed veggies

3 Dietary Guidelines

1.) Eat protein every meal and snack- lean meat

2.) Eat fruits or vegetables every meal and snack- green veggies and grapes

3.) Reduce the intake of calories from solid fats and added sugars- choose water instead of fruity drinks and changed fatty meat to lean beef

5 safe handling practices

*When leaving meat out to defrost , don't set on counter germs could get in

* If you drop anything , pick it up as soon as possible, then wash your hands

*Make sure you wash your hands before and after messing with the meat

*if you choose to cut grapes/mixed veggies , be careful with using a knife and make sure it is pointing away from you

*when getting out the lasagna , make sure to open up the oven when your on the side of it.