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    April 2012

    Recipes for Spring


    Salmon Patties

    • 2 slices whole wheat bread or substitute 1 c Panko bread crumbs
    • 2 (5 or 6-ounce) cans salmon ( without skins or bones and packed in water)
    • 2 T light mayonnaise
    • 2 lemons, washed
    • 1 1/2 t dijon mustard
    • 2 green onions, finely chopped
    • 2 T chopped red bell pepper (reserve the remainder of the bell pepper for the pasta recipe below)
    • 1 t garlic clove, minced
    • 1/4 t salt
    • 1/8 t ground red pepper
    • 1 egg, beaten
    • 1 T Canola oil


    To make bread crumbs, tear bread into small pieces and spread on a shallow baking pan. Bake in a 250 degree oven for 30 minutes. Crumble the bread into very small pieces or process in a food processor. In a medium bowl, combine drained salmon, mayonnaise, dijon mustard, juice from 1 lemon, green onions, red bell pepper, garlic, salt, ground red pepper and egg, stirring well. Add bread crumbs and mix gently. Shape into 8 (3-inch) patties. Heat 1 T oil in a large skillet on medium heat. Add patties and cook 5 minutes on each side or until lightly browned. Serve with one lemon cut into wedges.

    4 servings



    Pasta with Spring Vegetables

    • 1 lb whole grain Rotini (Spiral) Pasta, divided after cooking (Saving 2 cups cooked pasta for Planned Overs)
    • 2 T olive oil
    • 1 white onion, chopped
    • 2 cloves garlic, minced
    • 1 lb asparagus, stems trimmed and cut into 1½-inch pieces or use 1 lb broccoli, trimmed and cut into 1-inch pieces
    • 4 small zucchini or yellow squash or a combination, sliced and cut into quarters
    • 1 red bell pepper, cut into 1-inch strips (Can use the remainder of one red pepper from the Salmon Pattie recipe above)
    • 3 c cherry tomatoes, halved or 4 tomatoes, cut into 1-inch chunks
    • 1 T fresh oregano or 1 t dried oregano
    • 1/4 c low-fat Mozzarella cheese, shredded
    • 3 or 4 green onions, chopped
    • 1/4 c fresh basil, cut into strips


    Cook pasta according to package directions. Heat oil in a large nonstick skillet on medium-high heat. Add onions, garlic and asparagus or broccoli and sauté 3 minutes. Add zucchini, bell pepper and sauté another 3 minutes or until crisp-tender. Reserve 2 cups of the cooked pasta in the refrigerator. Add the remaining cooked pasta and tomatoes. Stir gently. On top, add the cheese, green onions and basil and serve. 

    4 servings



    Broiled Nectarines

    • 4 ripe nectarines, washed and cut in half with pits removed
    • 4 t balsamic vinegar
    • 4 t brown sugar
    • 1/2   c low-fat vanilla yogurt
    • 1 (9oz) package frozen raspberries or frozen strawberries, thawed


    Line a small broiling pan with foil. Place halved nectarines cut side down on the foil. Drizzle 1/2 teaspoon of balsamic vinegar on each half. Sprinkle each half with 1/2 teaspoon brown sugar. Broil 5 minutes until lightly browned, watching carefully so the sugar doesn’t burn. Place the nectarines, cut side up on a serving plate. Top each nectarine with 2 tablespoons vanilla yogurt. Carefully spoon the berries on top and around the nectarines. 

    4 servings



    Planned Overs Lunch


    Spicy Pasta Salad

    • 2 c whole grain rotini pasta, cooked
    • 1 (15oz) can black beans, rinsed well and drained
    • 4 tomatoes, coarsely chopped, reserving 2 T for garnish
    • 1/2 small red onion, finely chopped
    • 1/2 poblano pepper, seeds removed and finely chopped
    • 4 oz low-fat Monterrey Jack cheese, cut into 1/4 inch cubes
    • 4 oz lean cooked ham, cut into 1/2 inch pieces (optional)
    • 3 T olive oil
    • 2 T white wine vinegar
    • 1 T lemon juice
    • 1/4 t salt
    • 1/2 t freshly ground pepper
    • 1 T fresh oregano or 1 t dried oregano
    • 4 c Romaine lettuce, torn into small pieces


    In a large salad bowl, combine cooked pasta, beans, tomatoes, onion, poblano pepper, cheese and ham. In a small bowl, combine the oil, vinegar, lemon juice, salt, pepper and oregano. Pour over the salad and stir. Chill in the refrigerator 4 hours or longer. Top with reserved chopped tomatoes.

    4 servings

    Serve over washed bite-sized Romaine lettuce with carrot sticks, fresh seasonal fruit and whole wheat toast triangles.



    Whole wheat bread, canned salmon, lemon, green onions, bell peppers, garlic, eggs, onions, asparagus, broccoli, zucchini, yellow squash, tomatoes, low-fat Mozzarella cheese, nectarines, frozen berries, canned black beans, peppers, low-fat Monterrey Jack cheese, Romaine lettuce, carrots and fresh fruit areWIC Approved Foods.