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    Pineapple Yogurt Muffins

    Ingredients:

    • 1 3/4 cups flour
    • 4 tablespoon butter, melted
    • 3/4 cup sugar
    • 1 teaspoon baking soda
    • 2 teaspoon baking powder
    • Pinch of salt
    • 2/3 cup yogurt, vanilla
    • 2/3 cup milk
    • 1/2 cup pineapple, chopped

    Instructions:

    1. Preheat oven to 400 F.
    2. Lightly grease and flour muffin pan.
    3. Mix flour, sugar, salt, baking powder and baking soda in a mixing bowl.
    4. Stir in milk, yogurt, melted butter and fruit.
    5. Stir until well mixed.
    6. Fill muffin cups.
    7. Bake 15-20 minutes.

    Makes 12 muffins.

    Banana-Almond Oatmeal

    Ingredients:

    • 2 cups rolled oats
    • 4 cups water or milk
    • 1 tablespoon cinnamon
    • 3 medium bananas, sliced
    • 3 tablespoon slivered almonds

    Instructions:

    1. Combine oats with milk or water and microwave for 3 minutes on high.
    2. Top with banana and almonds.
    3. Sprinkle cinnamon on top, serve warm.

    Makes 4 servings.

    Yogurt-Fruit Smoothie

    Ingredients:

     

    • 2 bananas
    • 2 cups yogurt
    • 3 teaspoons sugar
    • 1 cup pineapple juice
    • 1 cup raspberries/blueberries
    • 1 ½ tablespoons apple juice
    • 4 teaspoon low fat milk

     

    Instructions:

     

            Mix all ingredients in a blender until smooth.

     

     

    Makes 4 servings.

    Carrot Soup

    Ingredients:

    • 3 tablespoons olive oil
    • 1/2 large onion, chopped
    • 1 tablespooon ginger, grated
    • 2 pounds carrots, peeled and chopped
    • 4 cups vegetable broth
    • 1/4 cup heavy cream
    • 1/4 tablespoon ground pepper
    • 1 tablespoon salt
    • Cilantro, chopped for garnish

    Instructions:

    1. In a large pot, sauté the onions in the olive oil over medium heat.
    2. Stir until the onions are translucent, about 5 minutes.
    3. Add the broth, carrots, ginger, pepper and salt. Bring to a boil.
    4. Reduce heat and simmer until the carrots are tender, 10-15 minutes.
    5. Puree using a blender or food processor until the soup is completely smooth.
    6. Return to pot and reheat for a few minutes.
    7. Serve in bowl and top with 1 tablespoon of heavy cream and cilantro.

    Makes 4 servings.

    Yogurt-Fruit Popsicles

    Ingredients:

    • Popsicle molds
    • 1/2 quart yogurt, non-fat, vanilla
    • 1 cup fresh fruit, diced or sliced kiwi, strawberries, blueberries, pineapple, bananas

    Instructions:

    1. Mix fruit with yogurt in a big bowl.
    2. Pour in molds and freeze

    Makes 12 servings.

    Easy Pasta Veggie Salad

    Ingredients:

    • 4 cups cooked tri-color veggie pasta (about 2 c dry)
    • 2 garlic and herb flavor cubes
    • 1 cup fresh broccoli, chopped
    • 10 fresh cherry tomatoes, halved
    • 1 cup yellow peppers, diced
    • 1 cup fresh cauliflower, chopped
    • Parmesan cheese, shredded

    Instructions:

    1. Cook pasta according to package directions
    2. Melt cubes of garlic and herb in a pan on medium heat
    3. Add broccoli, peppers and cauliflower.
    4. Stir until coated and then cook for about 3 minutes.
    5. Add in cherry tomatoes.
    6. Stir and cook for one minute.
    7. Serve over pasta.
    8. Garnish with fresh parmesan

    Makes 8 (1/2 cups) servings.

    Baked Salmon

    Ingredients:

    • 4 salmon fillets, 6 ounces each
    • 4 cloves garlic, minced
    • 2 teaspoon basil, dried
    • 12 tablespoon olive oil
    • 2 teaspoon ground black pepper
    • 2 teaspoon salt
    • 2 tablespoons paprika
    • 2 tablespoons lemon juice
    • 2 tablespoons parsley, chopped

     

    Instructions:

    1. Prepare marinade: mix garlic, olive oil, basil, pepper, salt, parsley, paprika and lemon juice in a medium bowl.
    2. Place salmon fillets in glass baking dish and pour marinade over them.
    3. Marinate for about 2 hours in refrigerator. Turn every half hour.
    4. Place salmon fillets in aluminum foil, saturate with the marinade and seal them.
    5. Place in baking dish and bake for 35-45 minutes at 375 F.

    Makes 4 servings.

    Cream Cheese Veggie and Turkey Bite Size Wraps

    Ingredients:

    • 6 (10 inch) flour tortillas
    • 4 ounces package cream cheese, softened
    • 1 tomato, minced
    • 1 cucumber, thinly sliced
    • 1/2 head lettuce
    • 3 oz thinly sliced deli-style turkey
    • 1 cup carrots, thinly shredded

    Instructions:

    1. Spread cream cheese over the tortillas.  
    2. Layer the lettuce leaves and turkey on top of the cream cheese.
    3. Spread the carrots, tomatoes and cucumbers on top of turkey.
    4. Roll the tortillas.
    5. Cut the wraps into snack sized pieces.

    Makes about 30 bites.