Microwave Fruity Oatmeal
Combine oatmeal, 1 c milk, 1/2 c water, sugar, cinnamon, apple and raisins in a 1 qt. or larger, deep, straight sided microwave-safe bowl. Cover with a paper towel. Microwave on high 1 1/2 to 2 minutes or until creamy. Stop and stir every 30 seconds to help prevent boiling over. Let set 2 minutes and serve with 1/2 c milk and sliced banana.
One Heart Healthy serving with 3 grams fiber.
Spray a large skillet with cooking spray. Add the 1 t olive oil and heat. Stir fry the chicken strips 8 to 10 minutes until no longer pink. Sprinkle with pepper and tarragon or basil. Store in refrigerator covered for 2 hours or overnight to cool. Use 2 individual salad bowls, equally divide the spinach leaves. Toss the grapes and orange sections. Add the cooked chicken strips to salad bowls just before serving, toss and top with the sliced almonds.
For the dressing:
Mix the orange juice, 1/2 T olive oil and tarragon or basil. Toss in the two salads.
Mediterranean Baked Fish
Preheat oven to 350 degrees. Lightly spray a 13x9x2 inch baking pan with vegetable spray. Arrange the onion slices in the baking pan. Rinse the fish and pat dry with paper towels. Cut the fish into serving pieces. Place the fish on top of the onions. Mix together the tomatoes and peppers. Spoon over the fish.
In a small bowl, mix together the broth, lemon juice, dill and pepper. Pour over the fish. Cover the pan. Bake 15 to 20 minutes, depending on the thickness of the fish.
In a small bowl, stir together the bread crumbs, 1/2 T olive oil and basil. Sprinkle over the fish and vegetables. Bake uncovered for 5 to 10 minutes or until the crumbs are light brown and the fish flakes easily with a fork. Serve with the cooked brown rice.
Oatmeal, skim or low fat milk, apples, bananas, spinach, grapes, oranges, orange juice, onion, fresh tomatoes, bell peppers, whole wheat bread and brown rice are WIC Approved Foods.
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