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    March 2011

    Chicken & Veggie Pasta Primavera

    • 12 oz dry whole grain linguine pasta, broken in half, uncooked
    • Non-stick cooking spray
    • 2 t canola oil
    • 1 1/2 lb boneless skinless chicken breasts, cut into 1/2 in strips
    • 1/2 t pepper
    • 2 cloves garlic, minced
    • 3 c washed broccoli flowerets *
    • 1 lb carrots, washed and sliced thin on the diagonal
    • 1 bell pepper, any color, seeds removed, halved crosswise, cut into strips
    • 1 onion, halved crosswise, cut into wedges
    • 1/2 t salt
    • 1 t dried oregano or 1 T fresh oregano, chopped
    • 1 (28 oz. can) diced tomatoes with basil, garlic and oregano, undrained
    • 1/4 c mozzarella cheese, shredded


    Prepare pasta according to package directions, drain and keep warm in cooking pot. Spray a large non-stick skillet with cooking spray and heat 2 t canola oil in the skillet. Add chicken strips, sprinkle with pepper. Stir-fry chicken for 5-6 minutes unitl no longer pink in the center. Add garlic the last 2 minutes of cooking. Remove the chicken and garlic and add to the pasta which is back in the pasta pot, cooked and drained. To the skillet, add broccoli, carrots, bell pepper and onion. Stir-fry for 3 to 5 minutes or until crisp tender. Sprinkle with salt and oregano. Add the cooked vegetables to the pasta pot. Add the undrained tomatoes to the pasta, chicken and vegetables. Toss until well mixed. Sprinkle with cheese. Serve warm.

    ( *Note: Frozen vegetables and/or zucchini and summer squash can be substituted for the fresh broccoli, adjusting cooking times as needed for crisp-tender vegetables)

    6 servings



    Spinach Salad

    • 1 1/2 lb spinach leaves, washed, stems removed and torn into pieces
    • 1 red onion, halved and sliced thin
    • 3 c mushrooms, washed and sliced
    • 2 tomatoes, wedged
    • 1/4 c fat-free Italian or fat-free Honey Dijon salad dressing


    Combine spinach, onion, mushrooms and tomatoes in a salad bowl. Pour dressing over the salad and toss.

    6 servings



    Roasted Asparagus and Red Pepper

    • 2 lb fresh asparagus, washed
    • 1 red bell pepper, cut in half, seeds removed, washed and cut into thin strips
    • Non-stick cooking spray
    • 2 T olive oil


    Heat oven to 400 degrees. Trim asparagus by breaking off the tough ends where it naturally snaps. Spray a large baking pan with non-stick cooking spray. Place asparagus and red bell pepper on the baking pan in a single layer. Brush the olive oil lightly over the asparagus and bell pepper. Bake until the asparagus is tender and starting to brown at the tips, about 12 to 15 minutes, depending on the size of the stalks. Serve as a side vegetable and in salads.

    6 servings


    Broccoli fresh or frozen, carrots, bell pepper, onion, garlic, tomatoes, mozzarella cheese, spinach, mushrooms, asparagus are  WIC Approved Foods.