Making delicious meals that your whole family loves is easy with WIC! We have collected the following sampling of recipes that use all of the different foods you can get from WIC. Why not try something new and make one of these delicious recipes with your family today!
Hoppin’ John
Lentil Barley Stew
Hearty Corn Chowder
Easy One Dish Dinner
Banana Batter French Toast
Noodles Fettucini
Short-Cut Chili Con Carne
Cheese Pita Salad Sandwiches
Black Bean Corn Salsa
Mexican Black Bean Pizza
Simple Salsa
Baked Tortilla Chips
Hoppin’ John (serves 6 to 8)
1 cup blackeyed peas, cooked according to the directions above
1 cup chopped onions
2 tablespoons olive or vegetable oil
1/2 teaspoon garlic salt
1/2 teaspoon oregano
2 cups chicken stock
4 cups hot cooked rice
Soak and cook beans according to directions above. When beans are ready, cook onions in oil until transparent, using a pot large enough to hold the blackeyes. Add seasonings and chicken stock. Add the drained, soaked beans to the chicken stock mixture. Cover and cook slowly for 30 minutes. Tilt lid if necessary to prevent boil-over. While blackeyes are cooking, prepare rice according to directions on packages and mix with beans when ready.
Tips For Cooking Beans
For each cup of dry beans, heat 3 cups of water and 1 teaspoon of salt to boiling. Remove from heat, add the beans and soak them for at least 1 hour. Drain the soaked beans and add 3 more cups of water and 1 teaspoon of salt. Cook until tender (1-3 hours depending on the type of beans). One cup of dry beans makes 2 1/4 cups cooked beans.
Lentil Barley Stew
1/4 cup margarine
3/4 cup chopped celery
3/4 cup chopped onion
6 cups water
3/4 cup lentils, uncooked
32 oz. can tomatoes
3/4 cup quick barley or brown rice, uncooked
2 teaspoons salt
1/4 teaspoon pepper
1/2 teaspoon rosemary (optional)
1/2 teaspoon garlic salt
1/2 cup shredded carrots
In large pan, saute margarine, celery and onion. Add water and uncooked lentils. Cook 20 minutes. Add tomatoes, barley or rice, salt, pepper, rosemary and garlic salt. Simmer 10 minutes. Add shredded carrots. Cook 5 minutes. Serve. Makes 6 servings.
Hearty Corn Chowder
1 1/2 onions, finely chopped
1/4 cup chicken broth
1 cup water
3 potatoes, peeled and chopped
1/4 teaspoon salt (optional)
1/4 teaspoon pepper
1 can (16 oz.) corn, drained
2 cups low fat milk
Saute onion in broth. Add water, potatoes and seasonings. Cook until potatoes are tender, about 15 minutes. Mash potatoes slightly. Add corn and milk. Heat until simmering. Be careful soup does not boil. Serve with parsley garnish, if desired. Yield: 4 servings. Each serving contains 4 grams of fat and 235 calories.
Easy One Dish Dinner
1/2 cup dry kidney beans (1 cup cooked)
1 can (8 oz.) corn, drained
1 can (8 oz.) whole tomatoes, lightly drained
1/4 teaspoon salt
1/4 teaspoon dried basil
1 teaspoon brown sugar
1 teaspoon finely chopped onion
3 tablespoons fine, dry bread crumbs
Place dry beans in water and soak overnight. Drain water. Add enough fresh water to cover the beans. Simmer 3 hours. Preheat ove to 350 degrees F. Mix all ingredients together except bread crumbs. Place in lightly greased casserole and sprinkle with bread crumbs. Bake 45 minutes. Yield: 4 servings. Each serving contains 2 grams of fat and 154 calories.
Banana Batter French Toast
1 ripe banana, well mashed
Non-stick cooking spray (like Pam or Mazola)
1/4 cup low fat milk
1/2 teaspoon vanilla
2 eggs
4 slices whole wheat bread
In a shallow dish, beat together the banana, egg, milk and vanilla. Spray skillet generously with non-stick cooking spray. Dip each piece of bread into the batter, turning to coat both sides. Brown the bread on both sides. Serve with low fat yogurt and fresh fruit. Yield: 4 servings. Each serving contains 4 grams of fat and 135 calories
Noodles Fettucini
1 cup lowfat cottage cheese
1/2 cup plain lowfat yogurt
1/2 cup thinly sliced water chestnuts
1/2 cup slivered almonds, divided
1 jar (2 oz.) pimentoes, chopped
1 tablespoon fresh parsley
1 tablespoon grated Parmesan chese
1/4 teaspoon oregano
1/4 teaspoon basil
1/4 teaspoon thyme
Freshly ground black pepper
1 pkg. (8 oz) uncooked noodles
Blend cottage chese into yogurt in a medium bowl. Add remaining ingredients, except noodles, using only 1/4 cup almonds. Mix well. Prepare noodles according to package directions, omitting salt. Drain. In a warm pan, toss noodles with cheese mixture. Turn onto a warm serving platter and sprinkle with remaining almonds. Makes 4 servings.
Short-Cut Chili Con Carne
1 pound ground beef or ground turkey
1 small onion, chopped
1 teaspoon salt
1 to 2 teaspoons chili powder
1 bay leaf
1 teaspoon Worcestershire sauce
1 (8 oz.) can tomato sauce
2 (16 oz.) cans kidney beans, drained
In skillet or slow-cooking pot with browning unit, break up beef or turkey with fork and cook until lightly browned. Pour off excess fat. In slow-cooking pot, combine meat with onion, Worcestershire sauce, tomato sauce, and kidney beans. Cover and cook on high for 2 to 3 hours. Remove bay leaf. Makes 6 to 7 servings.
Cheese Pita Salad Sandwiches
1 medium tomato, coarsely chopped
1/2 cup sliced cucumber
1/2 cup alfalfa sprouts
1/4 cup chopped sweet red pepper (optional)
1/4 cup chopped green pepper
1/4 cup chopped celery
1/8 teaspoon coarsely ground pepper
1/4 cup reduced calorie Italian salad dressing
1/2 cup (2 oz.) shredded Swiss cheese
1 (6 inch) whole wheat pita bread round, cut in half crosswise
Combine the first 8 ingredients in a medium bowl, toss well. Set aside. Divide Swiss cheese evenly into pocket bread halves; cover with microwave-safe paper towels and microwave at medium-high (70% power) for 30 seconds to 1 minute or until cheese melts. Open sandwiches and stuff with equal amounts of vegetable mixture. Serve immediately.
Black Bean Corn Salsa
1 can black beans drained
1 can white corn drained
1 can petite diced tomatoes
Chopped garlic to taste
Juice of 1 lime
Chopped fresh cilantro to taste
Drizzle olive oil on top (optional)
Mix all ingredients and enjoy!
Mexican Black Bean Pizza
1 1/4 cups shredded Mexican Blend cheese
1/4 cup shredded Monterey Jack cheese
2 tablespoons olive oil
8 (6-inch) whole wheat tortillas
1 small onion, chopped
1 bell pepper, chopped
1 (15 ounce) can black beans, drained
1/2 cup salsa, mild or spicy
2 ounces canned chopped green chiles
Heat oven to 350°F. Mix half the Mexican Blend cheese with the Monterey Jack cheese in a bowl; set aside. Brush a baking sheet with 1 tablespoon of the oil and arrange tortillas in a single layer. Puncture each tortilla a few times with a fork. Sprinkle remaining Cheddar cheese evenly over 4 of the tortillas, then cover each with a remaining tortilla. Bake 5-6 minutes or until browned slightly. While tortillas bake, heat remaining oil in a skillet and cook onions and bell pepper until browned. Add beans and partially mash with a potato masher or the back of a fork. Remove tortilla pizzas from oven and top each with bean mixture, spreading evenly. Top with salsa, green chiles and cheese mixture. Return to oven. Bake until cheese melts, about 10-20 minutes.
Simple Salsa
2 medium tomatoes, diced
1/2 small onion, diced
2 garlic cloves, minced
1 -2 tablespoon cilantro
salt & pepper (I use garlic pepper salt as well as salt to taste, but you can use salt, pepper, and garlic powder i)
Wash and dice tomatoes, peel and cut onion, peel and mince garlic or do what I do and use the already minced garlic (1 tsp.)! In a small bowl combine garlic, onion and tomatoes with cilantro, salt, and pepper (or garlic pepper salt). Stir with a spoon and mash a little, this will make it juicy, and as it sits it’ll get juicer. Enjoy with chips or add to entrees for flavor/side dip!
Baked Tortilla Chips
12 small corn tortillas
vegetable oil, for brushing on tortillas
salt
Preheat oven to 400 degrees. Brush one side of each of the corn tortillas with a light layer of vegetable oil. Cut the tortillas into 8 wedges or shapes as desired. Place tortilla pieces on a single layer on a baking sheet. Sprinkle with salt. Bake 10 to 12 minutes or until lightly browned.