Sunday, July 11, 2010

R.T. Grill Master

Ryan and I have finally braved the heat and begun grilling.  Mostly because the humidity is down so it is not quite as oppressive.  Last weekend we fixed BBQ chicken breasts and grilled zucchini, pepper, and onion.  Last night we fixed chicken drummies and more grilled peppers and onion.  We also added asparagus to our menu by wrapping it up in tinfoil and adding it about 5 minutes before the chicken was done.  Any grill out wouldn't be complete without some baked beans which we fixed from scratch and without a recipe.  They ended up being more a thick tomato stew bean mixture, but tasted delicious anyway.  My goal today is to once again prove that cooking a meal at home is still cheaper than eating out.  Our grocery receipt already found it's way to the trash so I'm rounding numbers from my memory.
Chicken Drumsticks 5 for 4.70
Onion 1 for 0.40
Red Pepper 1 for 1.20
Asparagus 1# for 2.99
Bean mixture after preparation comes to approximately $6 for 10 servings.  One serving = 0.6

Total cost of meal= $15.29
Ryan and I each ate 2 drumsticks (meat and skin) and pollished off all the veggies and each had a serving of beans.  So per person the meal cost $4.78.  While this meal is still more expensive than eating off the dollar menu from McDonalds, it is much less expensive than eating out at an Applebees, Ruby Tuesday, or Outback Steakhouse. It was also higher vitamins/minerals, healthy fats, fiber, and lower in sodium.

Our meal the best of my calculating abilities: 641kcals, 34g fat ( 7 saturated, 25 unsaturated), 47g protein, 25g carbohydrate, 11g fiber. sodium 1000mg
The high vit/min content in percents of RDA were
 A 39%,  B6 64%,  C 78%,  E 48%,
copper 78%, Iron 31%, Magnesium and Manganese at 34%, Niacin 78%, Phosphorus 66%, Riboflavin 59%, Selenium 80%, Thiamin 53%. and Zinc 100%
Wow! That's a micronutrient packed meal!

Compare this to the Weight Watchers garlic & herb grilled chicken + sides from Applebees:
370kcals, 6g fat (1g saturated, 5g unsaturated), 49g protein, 37g carbohydrate, 7g fiber, sodium 1930mg.
Cost will vary with location but for ease of calculations with tax and tip I'd put it around $10.

While our meal was higher in calories, it was greatly due to the high amount of unsaturated fatty acids from the olive oil we used to coat our veggies in.  This fat will keep you full and help prevent heart disease.  Which means that instead of eating that mini cheesecake shooter for desert at the restaurant(adding 380kcals), you will be full and happy for the rest of the night.  Plus, ours tastes better!

1 comment:

  1. Looks pretty good. Good job on the "Bean Stew".