Abena Owusu

ABENA OWUSU
DFN 220
Meal Project
Group 6
Menu: High Protein
Vegetarian
Recipe: Chick Pea Salad

Abena Owusu
I was part of Group 6 with two others, Nicole and Omolabake. For our meal project we
prepared a high protein vegetarian cuisine. First we asked ourselves this question, What
meal can be planned within a $15 budget? We listed different types of ethnic foods and
made a cost estimate based on ingredients. We checked off those that were less nutritious
and those that were more expensive, and we were left with this recipe that had no added
meats nor high fat content but rather was rich in protein, fiber and vitamins. With this we
decided to name it High Protein Vegetarian. We made three different courses: an
appetizer, a main dish (entre) and a dessert. The following lists foods and information
prepared by each group member and how each recipe fits within the theme.
1. Nicole made the main dish entre: whole grain pasta (7 servings)
Protein total
333.6g

Fiber total
62.4g

Vitamin total
A: 29657.71 g
C: 189.11g

2. Omolabake made the dessert: gluten free brownie (16 servings)

Protein total
19.41

Fiber total
13.84

Vitamin total
A: 364.05

3. I made the appetizer: chick pea salad (5 servings)

Protein total
24.56

Fiber total
25.79

Vitamin total
A: 7449.54
C: 261.32

Abena Owusu
These foods fit the theme chosen by our group because they are high in protein, fiber and
vitamins.
Time spent planning for this food averaged 15 minutes.
Time spent for shopping all together averaged 20 minutes.
Time spent preparing and cleaning all together averaged an hour and fifteen minutes.
I consider this meal menu to be nutritious though its kcal from fat was 37% which
was greater than 30-35%. However kcal from saturated fat was less than 10%, it was
calculated to be at 5.8%.
This meal menu is suitable for various religious and ethnic cultural groups, and for
those who are vegetarians and who are also on a high protein diet. Sources of protein in
this meal come from the black beans, eggs, tofu and chick peas rather than from a meat
source.
It would also be an appropriate recipe for Hindus due to the absence of meat, and
perfect for cultures from the Mediterranean because the ingredients are typical in a
Mediterranean diet. Jewish and Christian cultures can also relate to this diet because it
does not contain any pork, shrimp, lobster or any food considered forbidden by both
religious groups.
The brownie contains eggs so it will not be suitable for a population that is allergic
this product. The absence of dairy in this meal menu as a whole would be suitable for
people who are lactose intolerant or have an allergy to dairy.
Both the elderly and children could obtain their nutrients, minerals, and vitamins
from this diet. It had all the nutrients needed for these two age groups to function and
resist disease. For example, Vitamin C would protect them from getting sick with the cold,
iron would prevent anemia, potassium would eliminate the amount of sodium (NA) flow in

Abena Owusu
the blood which in turn would help to lower high blood pressure and fiber would help limit
constipation and make bowel movements easier.
The meal menu is appealing to all the senses. It smelled good, it was very colorful
and it was palatable. The most attractive recipe for me was the chick pea salad as it had
many different colors due to the use of various vegetables and had pronounced flavors
from the parsley and lemon.
Improvements to this meal menu can be made to make it healthier. First, the
amount of salt used should be reduced. Reviewing the Nat analysis I realized that the
sodium content was very high. Second, the cholesterol level in the brownie can also be
reduced. To change this we could use 1 whole egg and 2 egg whites, lowering the amount
of cholesterol introduced to the recipe.
This meal menu was prepared with under the budget of $15 and so no
improvement is needed to the cost.

Abena Owusu
Lehman College
City University of New York
Department of Health Sciences
Program in Dietetics, Foods and Nutrition
DFN 220--Nutrient Analysis of Recipes
Name: Abena Owusu

Date: 04/20/2011

Name of Recipe: Chick Pea Salad

Serves: 5

Source of Recipe: Self

Portion Size_______________

Ingredient

Kcal

Fat (g)

Sat fat
(g)

Carb.
(g)

Protein
(g)

Chol
(mg)

Diet
Fiber
(g)

Sodium
(mg)

Salt

581.37

Olive Oil

119.34

13,5

1.82

Lemon Juice

7.6

NA

2.61

0,12

0.12

0.30

Parsley

21.6

0.48

0.08

3.78

1.8

1.98

3.78

Pepper

19.98

0.15

0.02

4.74

0.67

1.48

1.48

Chick Pea

522.92

4.83

0.53

99.31

21.97

19.33

30.76

Onion

60.8

0.32

0.05

13.76

1.92

2.88

4.8

TOTALS PER RECIPE

752.24

19.28

2.5

124.2

43.62

25.79

1935.43

TOTALS PER
SERVING

150.44

3.85

0,50

24.84

8.72

5.15

387.08

Percentage of Calories from fat: 22.9

Percentage of Calories from saturated fat: 2.99
Percentage of Calories from carbohydrate: 66.04
Percentage of Calories from protein: 23.19

Abena Owusu
Lehman College
City University of New York
Department of Health Sciences
Program in Dietetics, Foods and Nutrition
DFN 220THEME MEAL EVALUATION
Name: Abena Owusu

Date: 04/17/2011

Theme: High Protein Vegetarian

Number in Group: 6

Names of Students in Group: Omolabake, Nicole and Abena

Course/Name of Recipe

Comments on Appearance, Texture and Flavor

Pasta

Red tomato sauce with macaroni. The texture was soft and
smooth. The flavor was a bit spicy but not salty.

Brownie

Rich dark brown color and shaped like a triangle. The

texture was smooth, a bit hard on the outside and soft on the
inside. The flavor was sweet and delicious.

Chick Pea Salad

Colorful with vegetables. The texture was firm as well as

smooth. The flavor had a strong parsley after taste and a
sour lemon taste to it.

Did the dishes that were prepared fit together to form a balanced, healthy meal on the whole?
Discuss why or why not.
How could you improve the meal?
The dishes prepared fit together to form a balance healthy meal. We made a main dish,
dessert and an appetizer. Also the meal was high in protein, fiber, and other nutrients.
To improve the meal the cholesterol quantity should be reduced in the brownie.
We can use two eggs instead of three or use only one whole egg and two egg whites.
Sodium was an issue. The meal was high in sodium; to solve the salt content should be lowered.

Abena Owusu
Lehman College
City University of New York
Department of Health Sciences
Program in Dietetics, Foods and Nutrition
DFN 220: Recipe
Name: Abena Owusu

Date: 04/17/2011

Name of Recipe: Chick Pea Salad

Theme: High Protein Vegetarian

Source of Recipe: Self

Yield: 5 Servings

Ingredients:

Amount:

Low Sodium Canned Chick Peas

Sweet Red Pepper
Red Onion
Fresh Parsley
Lemon Juice
Salt
Olive oil

15.5oz
1 bell
1 whole
1 cup
2 TBS
Pinch to taste
1TBS

Instructions:
First, dice onions, peppers and parsley and mix them in a medium bowl.
Second, add chick peas, salt, olive oil and the lemon juice.
Third, combine both mixtures in a large bowl.
(The only change to the recipe was to decrease the salt quantity from 1 tsp to a pinch)

Abena Owusu
Lehman College
City University of New York
Department of Health Sciences
Program in Dietetics, Foods and Nutrition
Recipe Costing
Name: Abena Owusu

Date: 04/17/2011

Name of Recipe: Chick Pea Salad

Yield: 5 Servings

Recipe
Ingredient

Amount
required
for
recipe
(recipe
units)

Market
Cost
(invoice
or bid
cost)

Amount
Bought
(market units)

Unit
Conversion

Amount
used/amount
purchased

Cost of Reqd
Amount for the
recipe

Chick Peas

15.5oz

$1.09

439.417g

439.417g

1.5/15.5=1.0

$1.09

Bell Pepper

1bell

0.36

1pepper

74g

1 prepper/1=.0

0.36

Red Onion

1whole

0.48

1onion

160g

1 onion/1= 1.0

0.48

Parsley

1cup

0.59

bunch

60g

Whole/whole

0.59

Lemon

2Tbp

0.35

1lemon

30.4g

Whole/whole

0.35

Salt

To taste

3.49

624g

1.5g

gratis

Gratis $0.0083

Olive Oil

1Tbp

9.99

2863.35 g

13.5g

0.0047

Gratis 0.005

Cost per recipe

$2.17

Cost per serving

$0.57

Total Cost at
Market

$16.35