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    January 2010

    Italian Vegetable Soup

     

    • 1 lb lean ground beef
    • 1 large clove garlic, crushed
    • 1/2 t pepper
    • 1/4 t salt
    • 1/2 t dried oregano
    • 4 c low sodium vegetable broth
    • 2 c water
    • 1 2/3 c canned Italian style diced tomatoes, undrained
    • 1 c carrots, peeled and sliced 1/4 inch thick
    • 1/2 c dried small elbow macaroni or pasta shells
    • 1/4 t dried oregano
    • 2 c cooked navy beans or canned navy beans, rinsed and drained
    • 2 c spinach leaves, torn, lightly packed
    • 1 medium zucchini, cut lengthwise in half and crosswise into 1/4 inch thick slices (optional)

     

    Heat Dutch oven or large saucepan over medium heat until hot. Add ground beef and garlic; brown 5 minutes, breaking up into 3/4 inch crumbles. Pour off drippings. Season beef with pepper, salt and 1/2 t dried oregano. Stir broth, tomatoes, carrots and pasta into beef. Bring to a boil; reduce heat to low.Simmer, uncovered, 10 minutes. Stir in another 1/4 t dried oregano, beans, zucchini.  Cook 4-5 minutes or until zucchini is crisp tender. Remove from heat; stir in spinach.  Cover the pan briefly to wilt the spinach leaves.  Stir and serve with whole wheat garlic toast.

    6-1 cup servings

    Note:   The ground beef can be omitted for a vegetarian soup.

     

    Carrots, dried beans, zucchini, spinach, garlic and whole wheat bread

    are  WIC Approved Foods.

     

     

     

    Chicken Vegetable Noodle Soup

     

    • 4 c low sodium chicken broth
    • 2 c water
    • 2 carrots, peeled and chopped
    • 2 stalks celery, chopped
    • 1 t dried tarragon or dried oregano
    • 1/2 t pepper
    • 1 lb boneless, skinless chicken breasts, cut into thin strips or small cubes
    • 2 c thin egg noodles
    • 1 1/2 c frozen peas or frozen small broccoli florets

     

    Bring broth, water, carrots, celery and tarragon or oregano and pepper to a boil in a large soup pot.  Add chicken and simmer over medium heat, covered, 30 minutes or until chicken is tender.  Skim the fat, if any, off the top.  Add the noodles and peas or broccoli and simmer 5 minutes or until the pasta and vegetables are cooked.  Stir and serve with whole wheat crackers or whole wheat cheesy toast.

    6-1 cup servings

     

    Carrots, celery, frozen peas, frozen broccoli, whole wheat bread and low fat cheese are  WIC Approved Foods.