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    February 2011

    Microwave Fruity Oatmeal

    • 3/4 oatmeal, uncooked
    • 1 c skim or low fat milk
    • 1/2 c water
    • 1 t sugar
    • 1/2 t cinnamon
    • 1/2 small apple, shredded or chopped very fine
    • 2 t raisins or dried cranberries
    • 1/2 c skim or low fat milk
    • 1/2 banana, sliced


    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.



    Luncheon Salad

    • Vegetable oil cooking spray
    • 1 t olive oil
    • 2 small boneless chicken breasts, cut in thin strips
    • 1/2 t pepper
    • 1/2 t dried tarragon or basil
    • 4 c baby spinach leaves, washed and stems removed
    • 2 c seedless grapes, washed and halved
    • 1 orange, peeled, sectioned and cut into small pieces
    • 2 T sliced almonds



    • 2 T orange juice
    • 1/2 T olive oil
    • 1/4 t dried tarragon or dried basil


    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.

    2 servings



    Mediterranean Baked Fish

    • Vegetable oil cooking spray
    • 1 large onion, thinly sliced
    • 1 1/2 lbs fish fillets, halibut, sole, orange roughly, tilapia or any other fish fillet, adjusting cooking time to the thickness of the fish.
    • 2 large tomatoes, chopped (or 1 can no-salt added diced tomatoes, drained)
    • 2 green bell peppers, cut into strips
    • 1/2 c low sodium vegetable, fish or chicken broth
    • 2 T lemon juice
    • 1/2 t dried dill or basil
    • 1/2 t pepper
    • 1/2 c plain dry whole wheat bread crumbs
    • 1/2 T olive oil
    • 1/2 t dried basil
    • 3 c cooked brown rice


    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.

    6 servings


    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.