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    July 2011

    Cucumber Dip

    • 1 medium cucumber, washed and diced
    • 2 medium green onions (green and white parts), washed and chopped
    • 3/4 c light plain yogurt
    • 1/2 c light sour cream
    • 2 medium garlic cloves, minced
    • 1 T fresh basil or 1/2 t dried basil or dill
    • 1 lb. carrots, peeled and cut into thin 3 inch strips
    • 3 stalks celery, washed and cut into 3 inch pieces


    Mix the cucumber, onions, yogurt, light sour cream, garlic and basil or dill into a small bowl with a lid. Refrigerate 4 hours or longer. Pack with ice or “blue ice” for your picnic. Serve as a dip with the carrot sticks and celery sticks.

    6 servings



    Chicken Sandwiches


    • 1/2 c lime or lemon juice
    • 2 T honey
    • 4 t olive oil
    • 1/2 t pepper
    • 1 T fresh thyme or 1 t dried thyme
    • 6 small boneless skinless chicken breast halves, pounded with a meat mallet or heavy metal measuring cup until flattened.
    • 12 whole wheat bread slices or 6 whole wheat hamburger buns
    • 6 lettuce leaves, washed, dried and wrapped in a paper towel to crisp in the refrigerator
    • 6 thin tomato slices
    • 1/4 c light bleu cheese or light ranch salad dressing


    In a small bowl, combine the lime or lemon juice, honey, olive oil, pepper and thyme. Pour into a large re-sealable plastic bag. Add the chicken. Seal bag and turn to coat. Refrigerate for at least 1 hour. Drain and discard the marinade. Grill the chicken, covered, over medium heat or broil 4 inch from the heat for 7 minutes on each side or until a meat thermometer reads 170 degrees and the chicken is no longer pink. Refrigerate the chicken 4 hours or longer if taking on a picnic. Pack chicken in a container with a tight fitting lid and pack with ice or “blue ice”. Serve the chicken on the bread or buns with a lettuce leaf, tomato slice and small dollop of light bleu cheese or light ranch salad dressing.

    6 servings



    Veggie Spiral Pasta Salad


    • 2 c uncooked tricolor or plain spiral pasta
    • 2 stalks celery, washed and sliced very thin
    • 3 carrots, peeled, halved and sliced
    • 1 cucumber or zucchini, washed, halved and sliced
    • 3 green onions, green and white parts, washed and chopped
    • 1 green or red bell pepper, washed and chopped
    • 1 jalapeno pepper, washed, seeds removed and chopped (optional)
    • 2 c cherry tomatoes, washed and halved (reserve 10 for garnish)
    • 1/4 c fresh basil, washed and chopped (reserve a few leaves for garnish)
    • 1/4 c olive oil
    • 1/4 c lemon juice
    • 2 T vinegar
    • 1/2 t dried basil or oregano


    Cook pasta according to the package directions. In a large bowl, combine the celery, carrots, cucumber or zucchini, onions, bell pepper and jalapeno pepper. Drain the pasta and rinse in cold water. Stir into vegetable mixture. Add tomatoes and fresh basil. In a small bowl, whisk the olive oil, lemon juice, vinegar and dried basil or oregano. Gently toss dressing into the salad. Refrigerate 4 hours or longer before serving. When ready to serve for a picnic, take 6 servings out of the bowl and place in a covered container with the ice or “blue ice” for the picnic. Leave the remaining in the refrigerator for lunch the next day. (You could add cubed cheese or tuna to the salad for lunch) Garnish each bowl with the reserved tomatoes and fresh basil when ready to serve.

     8 servings



    Dessert Watermelon


    • 1 watermelon


    Wash, chill and slice watermelon into slices. Serve for dessert.



    Cucumbers, green onions, garlic, carrots, celery, whole wheat bread, lettuce, tomatoes, zucchini, bell peppers, jalapeno peppers, cherry tomatoes and watermelon are  WIC Approved Foods.