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    September 2011

    A School Night Menu with Half Our Plate Vegetables and Fruits


    See and for more information.


    Fish Tacos

    • Vegetable cooking spray
    • 1 1/2 lb cod fillets or other white fish, cut into 2 inch by 1 inch pieces
    • 1 T olive oil
    • 2 T lemon juice
    • 2 t cumin
    • 1/4 t salt
    • 1/2 t pepper
    • 1/4 to 1/2 t cayenne pepper depending on your taste
    • 12 – 6 inch whole wheat tortillas
    • 1 head cabbage, green, red or both, shredded (About 3 cups) *
    • 2 large tomatoes, chopped
    • 2 c salsa


    Spray a large non-stick skillet with cooking spray. Add the fish. Mix the oil and lemon juice. Brush on the fish. Combine the cumin, salt, pepper and cayenne pepper. Sprinkle on the fish. Cook over medium-high heat for 2 to 3 minutes, turning the fish and cooking another 2 to 3 minutes or until the fish flakes easily with a fork. Fill 1/2 of each tortilla with the fish mixture. Top each with 1/4 cup shredded cabbage, chopped tomato and 1 tablespoon salsa, reserving the extra salsa. Fold the tortillas in half and serve with reserved salsa.

    6 servings



    * Reserve any extra shredded cabbage for Colorful Coleslaw for lunch tomorrow with a lean ham sandwich on whole wheat bread.





    Skillet Squash

    • 2 T olive oil
    • 1 clove garlic, minced
    • 1 1/2 lb zucchini and/or yellow summer squash, washed, sliced into 1/4 inch slices and cut in half
    • 1/4 c fresh cilantro, chopped or 1 T fresh oregano or 1 t dried oregano


    In a large skillet, heat oil and garlic over medium heat. Add squash and stir. Sauté 5 to 6 minutes, stirring occasionally, until squash is crisp-tender. Sprinkle with cilantro or oregano just before serving.

    6 servings



    Cinnamon Apples/Oranges Dessert

    • 1/2 c orange juice
    • 2 T orange peel zest (from your 2 oranges)
    • 1 t cinnamon
    • 4 apples, washed, cored and diced (Do not peel)
    • 2 oranges, washed, peeled and diced
    • 1/4 c chopped nuts


    Mix the orange juice, orange zest and cinnamon in a small cup. In a large bowl, add the apples and oranges, stir to mix. Pour the orange juice mixture on the top and stir to toss. Sprinkle the nuts on top.

    6 servings



    After School Snack

    • 2 slices whole wheat toast
    • 2 T peanut butter
    • 1 pear, washed, cored and sliced into wedges
    • 16 oz. 1 % milk


    Spread 1 T peanut butter on each slice of warm toast. Arrange 1/2 the sliced pear on the plate. Serve with 1% milk.

    2 servings



    Colorful Coleslaw for Lunch

    • 3 c cabbage, green or red or both, shredded
    • 1 carrot, shredded
    • 2 t vinegar
    • 2 t olive oil
    • 1/4 c cilantro, chopped


    In a large bowl, combine cabbage and carrot. In a small cup, mix the vinegar, oil and cilantro. Toss with the coleslaw.

    4 servings


    Whole wheat tortillas, cabbage, tomato, zucchini, yellow summer squash, garlic, orange juice, apples, whole wheat bread, peanut butter, pears, 1% milk and carrots are  WIC Approved Foods.