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    February 2010

    Baked Herbed Chicken Parmesan


    • Vegetable cooking spray
    • 4 slices whole wheat bread
    • 1/4 c shredded or grated Parmesan cheese
    • 1 t dried chopped rosemary
    • 1/2 t pepper
    • 1/2 c low fat milk
    • 4 boneless, skinless chicken breasts, about 3 oz, trim fat and flatten
    • 1 T olive oil


    Preheat oven to 400 degrees.  Lightly spray a baking sheet with vegetable cooking spray. In a food processor or blender, process the bread into fine crumbs.  Place the crumbs into a shallow bowl.  Stir in Parmesan cheese, rosemary, and pepper.  Pour the milk into another shallow bowl.  Dip the chicken into the milk, shaking off excess milk, coat in the bread crumbs. (Discard leftover milk)  Place the chicken on the prepared baking sheet.  Press any leftover bread crumb mixture on the top of the chicken, if desired.  Brush lightly with olive oil. Bake for 15 to 20 minutes.  Turn over and bake for another 15 minutes or until the chicken is no longer pink in the center. 

    4- 3 oz servings




    Sautéed Spinach


    • 1 T olive oil
    • 1 garlic clove, minced
    • 9 oz fresh baby spinach, trimmed and washed
    • 1/4 t salt
    • 1/8 t nutmeg


    In 12 inch skillet, heat olive oil, and garlic on medium high heat.  Stir in spinach.  Cook 1 minute or until just wilted, stirring constantly.  Remove from heat and stir in salt and nutmeg. 

    4- 1/2c servings




    Baked Potatoes with Sour Cream


    • 4 small baking potatoes, scrubbed
    • 1/2 c low-fat or non-fat sour cream
    • 1 Roma tomato, chopped


    Preheat oven to 400 degrees. Bake potatoes 45 minutes, or until tender. Cut potatoes in half and top with a dollop of sour cream and chopped tomato. If baking at the same time as the chicken, start the potatoes 10 minutes early. 

    4- servings


    Whole wheat bread, low fat milk, garlic, spinach and tomatoes are

    WIC Approved Foods.