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    August 2010

    Southwestern Stir-Fry Pockets

     

    • 2 bell peppers, any color, seeded and cut into thin strips
    • 1 onion, cut into thin wedges
    • 2 zucchini, sliced and quartered
    • 1/4 lb. mushrooms, sliced
    • 2 cans (15oz. each) black beans, rinsed and drained
    • 1/2 cup salsa
    • 4 (6 inch) whole wheat pocket (pita) bread
    • 4 small pieces Romaine lettuce
    • 1/2 cup additional salsa for serving, if desired

     

    Heat oil in a large skillet on medium high heat. Add bell peppers, onion, zucchini, and mushrooms. Stir-fry 3 or 4 minutes or until crisp-tender, stirring constantly. Add the black beans and salsa to heat (about 2 minutes). Spoon into the pocket bread. Top with a lettuce leaf around the edges. Serve with additional salsa on top if desired.

    4 servings

     

    Use planned left-over vegetable/bean mixture in whole wheat tortillas for lunch the next day.

     

     

    Fruited Green Salad

     

    • 4 c Romaine lettuce, torn into bite size pieces
    • 1/4 cup red onion, thinly sliced and halved
    • 2 peaches, peeled and sliced (you may substitute 1 cup strawberries, hulled and halved or 2 oranges, peeled and sectioned)
    • 1/4 cup light raspberry vinaigrette salad dressing

     

    In a large bowl, toss together the lettuce and red onion. Gently add the peaches and salad dressing and toss lightly.

    4 servings- approximately 1 cup each

     

    For a lighter dinner, prepare extra salad, omitting the fruit and adding 1 lb. cooked chicken, cut into strips and 2 carrots, peeled and sliced. Serve with open-faced melted (reduced fat cheese) sandwiches on whole wheat bread topped with a tomato slice.

     

     

    Tomatoes, onions, bell peppers, zucchini, peaches, strawberries, oranges, carrots and Romaine lettuce are  WIC Approved foods.