FSHN 232 Menu Project

Menu Planning Worksheet:

 FSHN 232 Menu Project

Menu Planning Worksheet:

Component Monday Tuesday Wednesday Thursday Friday

Meat/meat
alternate:
Chicken Vegetarian Ground turkey Sliced deli Chicken
8-10 ounce Chorizo Roast beef
equivalent weekly 3oz 3 oz 3oz 3 oz
3oz
Minimum - 1
ounce equivalent
daily

Fruit: Sliced 1 banana at 1 apple 1 pear ½ cup of

honeydew ½ least ½ cup sliced
2½ cups weekly cup watermelo
n
Minimum - ½ cup
daily

Vegetable: Spinach 1/2 Cabbage Tomato

cup slaw. 1 cup 1/2cup,
3¾ cups weekly onion1/8th
cup,
Minimum - ¾ cup jalapenos
daily ¼ cup celery pinch,
· Dark/Green Zucchini avocado Arugula ⅛
cup
½ cup weekly ¼ cup ¼ cup

· Red/Orange Carrots ¼ crushed 1 cup and ½

cup tomatoes of shredded
¾ cup weekly red cabbage
1 cup
2tsp
shredded
carrot

⅛ cup tomato
slices

· Beans, Peas Kidney beans Black

(Legumes) beans
⅓ cup
½ cup weekly 1/4cup

· Starchy ½ cup Sweet

potato potato fries ¾
½ cup weekly cup

· Other Chicken 1tsp olive oil 2tsp apple

Broth cider vinegar
½ cup weekly (low-sodium)
1 tsp sugar
1 cup
Mayonnaise
1tsp canola 2tsp
oil

· Additional ¼ cup onion 1/3rd cup Red onion

Vegetable to onion slices ⅛ cup
reach total
¼ garlic
1 cup weekly

Grains:

8-9 ounce
equivalent weekly

Minimum - 1
ounce equivalent
daily

· Non-Whole
Grain-Rich

· Whole Brown rice, Corn tortilla whole grain 2 Whole

Grain-Rich cooked corn chips grain bread whole-grai
slices- thin n flatbread
3 oz
3oz

Milk: 1 cup 1 cup 1 cup 1 cup 1 cup

5 cups weekly 1 teaspoon ¼ cup cheddar

queso fresco cheese
1 cup daily
 RECIPE COSTING WORKSHEET:

Student Name: Bridget H Date: May 5th

Example Recipe Name: Hearty Chicken and Rice Vegetable Soup

Total Recipe Cost: $109.50

Target Yield: 2 and ¾ cups Cost Per Serving: $2.19

Portion Description: A generous portion of soup with a side of honeydew

RECIPE COSTING TABLE:

Recipe A: B: C: D: E: F: Price
Item Per
Reci Conversio AP Purch Purchase Amo
pe n Facto ase Price per unt
Quan Ax r Amou Unit Need
tity Factor B= (edibl nt ed
e Neede
porti d (E x
on) F)
(C/D)

Exampl
e:
3 1 # = 3.5 c .87 # 0.78/ 1.12 # $1.19/# $1.33
cups #
Apple
s

Chicken 2oz 1lb=16oz 2oz 1 2oz $1.89/lb $0.23

Sliced ½ 4 ½ cups= 3 .33 .46 .71lb $0.72/lb $0.51

Honeyd cup lbs lb
ew

Spinach ½ 20 cups/lb 0.02 .88 .028lb $5.49/lb $0.15

cup 5lb

Celery ¼ 1lb= 3 cups .083l .83 .1lb $.90/lb $0.09

cup b

Carrot ¼ 1lb=3 1/4 .077l .7 .11lb $.86/lb $0.09

cup cup b

Chicken 1 cup 1cup=8oz 1 1 1cup $.55/8oz $0.55

broth(lo cup
w
sodium)

onion ¼ 1 lb= 3 cups .083l .88 .094lb $.90/lb $0.08

cup b
 Brown 3oz 16oz= 2 0.46 1 3 oz $0.06/oz $0.18
rice 1/2cup 9
cup

Milk 1 cup 1 gal .05 1 1 cup $1.99/gal $0.10

=19.22 cup gal

Canola 1 tsp 1tsp=0.167 .05o 1 1tsp $0.31/oz $0.05

oil oz z

Subtotal $2.03

$0.16
Hidd
en
cost
(8%)

Total Cost 2.19

Bibliography:
Chicken:
https://www.meijer.com/shop/en/campaigns/4th-of-july/eat/grilling/meijer-boneless-skinless-chick
en-breasts-with-rib-meat-no-antibiotics-ever-100-all-natural-family-pack/p/24061500000

Honeydew
https://www.meijer.com/shop/en/campaigns/fathers-day/food/sides-condiments/honeydew-melo
n/p/4034

Spinach
https://www.meijer.com/shop/en/holiday-meals/stuffing-sides/lettuce-salad-mixes/earthbound-far
m-organic-classic-baby-greens-baby-spinach-1-lb/p/3260190150

Celery
https://www.meijer.com/shop/en/holiday-meals/produce/other-vegetables/pascal-celery/p/4070

Carrot
https://www.meijer.com/shop/en/holiday-meals/produce/carrots/premium-whole-carrots-bag-48-o
z-3-lbs/p/7146410031

Chicken broth
https://www.meijer.com/shop/en/pantry/soup/stock-broth/swanson-natural-goodness-chicken-br
oth-32-oz/p/5100013279

Onion
https://www.meijer.com/shop/en/campaigns/fathers-day/food/for-the-grill/yellow-onions-3-lbs/p/4
125002725

Brown Rice
https://www.meijer.com/shop/en/pantry/rice-grains-beans/brown-rice/riceland-extra-long-grain-n
atural-brown-rice-32-oz/p/3520005642

Milk https://www.meijer.com/shop/en/dairy/milk/c/L3-213

Olive Oil https://www.jewelosco.com/shop/search-results.html?q=olive%20oil

 Hearty Chicken and Rice Soup

Yields: 1 serving Portion Size: 2 ¾ cups

Ingredients

1 cup water
3 oz brown rice
3oz chicken, cooked and shredded
1 Tbsp olive oil
1/4th cup celery, chopped into ½ inch slices
1/4th cup carrots, chopped into 1/4th inch slices
1/4th cup onions, chopped into rings
½ cup fresh honeydew
½ cup spinach
1 cup low sodium chicken broth

Instructions

1. In a large saucepan, add 1 cup of water and stir in the brown rice, and heat over
medium heat until gentle boil. When it reaches a boil, turn off heat and place the top of
the saucepan over it for 15 minutes and set aside.
2. In a large saucepan, poach the chicken until the internal temperature of the thickest
piece reaches 165F for at least 10 seconds.
3. In a separate sauté pan, pour your oil into the pan on low-medium heat.
 4. Place your prepped and diced vegetables: celery, carrots, and onions in the sauté
pan and lightly combine with the oil. Cook until vegetables are tender.
5. While vegetables are cooking, chop your honeydew into ½ inch thick wedges.
6. In the same sauté pan as vegetables, add in your spinach and cooked chicken and
combine with the other vegetables under low-medium heat.
7. Finally, incorporate your vegetables and chicken into the saucepan containing the
rice. Add chicken broth and stir.
8. With a ladle, scoop 2 ¾ cup of the soup into a serving dish and serve with a glass of
2% milk and chopped honeydew. Enjoy!

Quantity Food Form

Ingredients Amounts Procedure

Quantity Unit

Water 3 Gallon 1. In a large stock pan add 3 gallons of water and

s 9.38lbs of brown rice. Simmer covered until
Rice 9.38 tender and the water has been absorbed.
lbs

2. In a large stock pot, poach the chicken breast

Chicken 6.25 lbs until the internal temperature of the thickest
piece reaches a minimum of 165F for at least
Water Excess NA 10 seconds. Cool the chicken and then shred.

3. Peel, wash, and dice the carrot and onion,

Oil 1 cup Cup wash and dice the celery. In a large mixing
bowl, toss together the carrots, celery, and
Carrot 5.5 lb onion with the oil and pour onto large baking
sheets in a single layer
Celery 5 lb

Onion 4.7 lb
 4. Roast your vegetables at 375F until tender.
NA NA NA

5. While vegetables are cooking, chop your

Honeydew 35.5 lb honeydew into ½ inch thick wedges.

6. Transfer the roasted vegetables, the shredded

Prepared NA NA chicken, spinach, the chicken broth, and rice
ingredient into a large stock pot. Heat to 165F minimum
s-not internal temperature of the cooled ingredients.
Honeydew The spinach should wilt.

Spinach
1.4 lb
Chicken
2.6 Gallon
broth
s

7. With a ladle, scoop 2 ¾ cup of the soup into

Milk 2.6 gallon 50 bowls and portion 50 1cup glasses of 2%
s milk and 50 plates of the chopped honeydew.
Enjoy!
Nutritional Content: Monday’s Hearty Chicken and Rice Vegetable Soup

total calories: 450 kcal

saturated fat: 4 g
sodium: 461 mg
trans-fat: 0 g