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    May 2011

    The new  USDA Dietary Guidelines recommend eating more whole grains and more seafood. Here are recipes to help you plan Healthy Spring and Summer Meals.


    Fish Fillets with Fresh Skillet Vegetables

    • 1 T olive oil
    • 1 onion, thinly sliced
    • 1 t dried oregano
    • 2 medium zucchini, thinly sliced
    • 2 medium tomatoes, cut into thin wedges
    • 1 1/2 lb tilapia fillets, cut into serving pieces
    • 1/4 t cayenne pepper
    • 1/4 c mozzarella cheese, shredded
    • 2 green onions, chopped


    Combine the oil and onion in a large skillet. Sprinkle with oregano and sauté over medium heat about 2 minutes or until the onions are translucent. Stir in zucchini and cook 2 more minutes. Carefully stir in the tomatoes. Lay the fish on top of the vegetables. Sprinkle the fish with paprika and cayenne pepper. Reduce the heat to medium-low, cover and simmer for about 8 minutes or until the fish flakes easily with a fork. Sprinkle the fish with the cheese and green onions. Serve with the Whole Wheat Pasta Recipe below or serve with corn tortillas.

    4 servings



    Whole Wheat Pasta

    • 6 oz whole wheat dried rotini or spiral pasta
    • 1 t dried oregano


    Prepare the pasta in boiling water following the package directions, omitting the salt and oil and adding 1 t dried oregano to the water before adding the pasta. Drain in a colander. To serve, put pasta on plates, top with the Fish Fillets and Fresh Skillet Vegetables listed above or top pasta with cooked vegetables and cheese of your choice.

    4 servings



    Fruit Sundaes

    • 3 c strawberries, washed, stemmed and halved
    • 6 oz fresh or frozen blueberries, washed and thawed, if frozen
    • 2 T sugar
    • 1/2 t cinnamon
    • 3 T orange juice
    • 2 c low-fat vanilla frozen yogurt


    Combine strawberries, blueberries, sugar, cinnamon and orange juice. To serve, scoop 1/2 cup of frozen yogurt in each bowl. Top each bowl of frozen yogurt with the fruit mixture.

    4 servings



    Onion, zucchini, tomatoes, cheese, green onions, corn tortillas, vegetables, strawberries, blueberries and orange juice are  WIC Approved Foods.