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    December 2011

    Have you ever heard of "Planned-Overs?"

    Planned-Overs is a new term for making extra food to serve another day.


    Cheese and Fruit Tray

    • 8 oz reduced-fat cheddar cheese
    • 1 lb red or green seedless grapes, washed
    • 2 apples and/or pears, washed
    • 2 T orange- pineapple   juice  or  lemon   juice
    • 32 small whole wheat crackers
    • 2 T olive oil, divided


    Cut the cheese into 1/4 inch slices and arrange on one side of a large platter. Using clean kitchen scissors, snip the grape stems into 8 or more small clusters of grapes, and arrange in a pile in the center of the platter. Right before serving, cut and core the apples and/or pears, cut into thin slices. Toss them with orange-pineapple juice or lemon juice and drain. Arrange the apple and/or pear slices on the other side of the platter. Place the crackers in a medium size shallow bowl beside the platter. 

    8 servings



    Buffalo Chicken Sandwiches

    • 1 1/2 lb boneless, skinless chicken thighs, cut in half
    • 1 1/2 lb boneless, skinless chicken breasts, cut into thirds
    • 1 t dried thyme
    • 1 t black pepper
    • 3/4 c Buffalo wing sauce
    • 1/2 c barbeque sauce
    • 1/3 c low sodium chicken broth
    • 3 cloves garlic, minced
    • 2 c plain yogurt
    • 1 t garlic powder
    • 6 oz blue cheese, crumbled
    • 4 green onions, chopped
    • 1 bunch celery, washed and cut into sticks
    • 1 lb carrots, peeled and cut into sticks
    • 8 small whole wheat buns


    In a large slow cooker, place chicken thighs, then chicken breasts. Sprinkle with thyme and pepper. In a bowl, stir together the Buffalo wing sauce, barbeque sauce, chicken broth and garlic. Pour the sauce over the chicken. Cook on low, covered for 6 to 8 hours or high 4 hours or until the chicken is 165 degrees with a meat thermometer. Before the chicken is done, in another bowl, stir together the plain yogurt, garlic powder, blue cheese, and green onions. Refrigerate until serving time. Once the chicken is done, shred it with 2 forks. When ready to serve, place half the blue cheese dip in a small bowl and place it in the center of a serving plate. Arrange the celery and carrot sticks on the plate around the dip. On a platter, arrange the bottom bun halves and use a slotted spoon to place some of the shredded chicken on each bun, not overfilling the bun. Spread the top bun with the reserved blue cheese dip and put the sandwich together. Refrigerate the remaining cooked shredded chicken for Planned-Overs for tomorrow’s dinner. Serve the sandwiches immediately.

    8 servings with Planned-Over chicken



    Vegetable Dip

    • 1 (10oz pkg) frozen corn, thawed
    • 3 cans black beans, drained and rinsed
    • 3 tomatoes, diced
    • 1/2 onion, diced
    • 1 c tomato salsa
    • 1 avocado, diced
    • 2 T lime juice
    • Low-fat baked whole wheat tortilla chips
    • 2 large green and/or red bell peppers, washed and cut into large chunks


    In a large bowl, combine the corn, beans, tomatoes, onion, and salsa. Chill for 2 hours or longer. Reserve 1 cup of the dip for Planned-Overs for tomorrow night. When ready to serve the dip, add the avocado and lime juice. Stir gently and serve with the baked whole wheat tortilla chips and bell pepper pieces for dipping.

    8 servings



    Orange Pineapple Punch

    • 48 oz orange-pineapple 100% juice, chilled
    • 16 oz club soda, chilled
    • 1 9 oz pkg frozen whole strawberries
    • 1 orange, washed and cut into slices with the peel still on


    In a large pitcher or punch bowl, combine the juice and the club soda. Float the frozen strawberries and the orange slices in the punch. Add ice cubes or an ice ring.

    8 servings



    For Your Planned-Over Dinner the Next Night:

    Chicken Tortilla Wraps with Black Beans

    • 1 lb Planned-Over cooked chicken
    • 1 c Planned-Over Vegetable Dip
    • 1/2 c tomato salsa
    • 6 whole wheat tortillas, heated
    • 2 oz reduced-fat cheese of any kind, shredded
    • 1 1/2 c Romaine lettuce, cut into strips
    • 1 tomato, chopped


    Heat the chicken, black bean vegetable dip and 1/2 cup salsa in a medium size skillet on low, stirring frequently just until heated through. (about 5 minutes) Spoon the mixture on your tortillas, add the cheese, lettuce and tomato, fold in half. Serve with the Quick Vegetable Soup and Fresh Fruit.

    6 servings



    Quick Vegetable Soup

    • 2 t olive oil
    • 1 onion, chopped
    • 2 stalks celery, washed and sliced
    • 4 carrots, peeled and sliced
    • 2 large potatoes, cubed
    • 1 (10 oz) can diced tomatoes and green chilies, mild or medium, undrained
    • 6 c low sodium vegetable broth
    • 1 t dried oregano
    • 1 T fresh oregano, chopped (optional)


    Heat oil in a large soup pan, add the onion and celery and sauté 2 mi nutes. Add carrots, potatoes, tomatoes, broth, and dried oregano. Bring to a boil, cover, and simmer for 30 minutes or until potatoes and carrots are tender. Garnish with fresh oregano if available.

    6 servings


    Reduced-fat cheddar cheese, grapes, apple, pears, celery, garlic, green onions, celery, carrots, frozen corn, canned black beans, tomatoes, onions, avocado, bell peppers, orange-pineapple 100% juice, frozen strawberries, oranges, whole wheat tortillas are  WIC Approved Foods.