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    January 2011

    Stuffed  Poblano  Peppers


    • 6  poblano  peppers, washed, cut lengthwise and seeds removed
    • 2 t canola oil
    • 1 large onion, chopped
    • 1 garlic clove, minced
    • 2 c shredded cooked chicken breasts (approx. 3 medium chicken breast halves)
    • 1 can (15 oz) black beans, drained
    • 1 can (12.5 oz) chopped tomatoes with peppers, not drained
    • 1 c frozen corn
    • 1 t cumin
    • 1 c low-fat cheddar cheese, shredded


    Preheat oven to 350 degrees F. Wash and cut  poblano  peppers lengthwise and carefully remove seeds then wash hands. In large skillet, heat oil, sauté onion and garlic until translucent. Add shredded cooked chicken and cook for 5 minutes. Add black beans, tomatoes, corn and cumin. Cook an additional 5 minutes. Place the  poblano  peppers on a 15x10x1 inch large baking pan. Stuff each pepper half with the chicken mixture. Top each pepper half with shredded cheese. Bake in a 350 degree oven for 30 to 40 minutes or until bubbly.

    6 servings



    Minestrone  Vegetable Soup


    • 2 t canola oil
    • 1 onion, chopped
    • 1 green bell pepper, chopped
    • 2 cloves garlic, minced
    • 2 cartons (32 oz) low-sodium vegetable broth
    • 2 cans (15 oz) beans, drained: northern, kidney, black beans or pinto or ¼ lb. dried beans, cooked
    • 3 large carrots, peeled and sliced
    • 1 zucchini, halved and sliced and/or 1 (10 oz) pkg. frozen green beans
    • 2 cans diced tomatoes, low-sodium, undrained
    • 1 t oregano, dried
    • 2/3 c uncooked whole-wheat pasta,  rotini , small shells or macaroni
    • 2 c baby spinach leaves, washed and stems removed
    • 2 T Parmesan cheese, shredded or grated (optional)


    Heat oil in a large saucepan. Sauté onion, bell pepper and garlic. Add broth, beans, carrots, zucchini, tomatoes and oregano. Stir to mix. Bring to a boil on medium heat. Stir in pasta. Reduce heat to medium low. Simmer about 15 minutes or until pasta is almost tender. Add spinach leaves and simmer, covered, about 5 more minutes or until spinach is just wilted. To serve, ladle the soup into bowls. Sprinkle with the Parmesan cheese, if desired. 

    6 servings



    Onion, green bell pepper, garlic, canned beans, carrots, zucchini, frozen green beans and fresh spinach are  WIC Approved Foods.