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    August 2012

    Summer Suppers



    Sautéed Chicken with Corn, Avocado and Tomato

    • 2 T vegetable oil, divided
    • 6 boneless skinless chicken breasts, cut into 1/2 inch x 3 inch strips
    • 1 t salt, divided
    • 1 t pepper, divided
    • 1 c plain low-fat yogurt
    • 1/4 c fresh cilantro
    • 2 limes, washed (one for juice and one for wedges)
    • 1 garlic clove, minced
    • 4 ears corn on the cob or 1 -10 oz bag frozen corn
    • 25 to 30 cherry tomatoes, washed and cut in half or 4 large tomatoes, washed and chopped into 1 inch cubes
    • 1 avocado, washed, cut into half to remove peeling and seed, sliced
    • 4 corn tortillas, heated
    • Salsa (recipe below)



    Toss the chicken in 1 tablespoon of vegetable oil. Sprinkle with 1/2 teaspoon salt and 1/2 teaspoon pepper. Set in the refrigerator, covered, until ready to cook. Mix yogurt with chopped cilantro, juice of 1 lime and minced garlic. Remove corn from the cob or defrost frozen corn. Heat skillet on medium and add 1 teaspoon oil. Sauté corn about 3 minutes or until corn is tender, seasoning with 1/2 teaspoon salt and 1/2 teaspoon pepper. Add the tomatoes to the corn to heat and transfer to a bowl. Heat the remaining 2 teaspoons oil, sautéing the chicken over medium heat until browned and no longer pink, about 5 minutes. Remove 2 servings of the chicken and refrigerate for “planned-overs”. Divide corn/tomato mixture between 4 plates. Place remaining cooked chicken strips next to the corn mixture on each plate. Fan the avocado slices next to the chicken on the plates. Drizzle the yogurt/cilantro dressing over the chicken and avocado. Serve with lime wedges, rolled corn tortillas and salsa on the side.

    4 servings

    Recipe adapted from Chef Connie Swearingen, Executive Chef to the Texas Governor.




    Sassy Salsa

    • 1 medium onion, chopped
    • 1 clove garlic, minced
    • 1 or 2 large fresh jalapeno peppers, seeded and chopped
    • 1/4 c fresh cilantro leaves, chopped
    • 4 medium tomatoes, chopped
    • 1 lime,  juiced
    • 1/2 t  salt
    • 1/4 t cumin
    • 2 T  tomato   juice  ( optional )



    Combine onion, garlic, jalapeno and cilantro in a blender or food processor. Pulse until finely chopped. Add tomatoes, lime juice, cumin and tomato juice. Pulse until just mixed. Refrigerate. Serve 2 cups with the corn tortillas and refrigerate the remaining 2 cups for “Planned Overs”.

    Recipe adapted from Tarrant County AgriLife Extension Service




    Sautéed Zucchini

    • 1 T olive oil
    • 1 clove garlic, minced
    • 4 medium zucchini, washed and sliced into 1/4 inch slices
    • 1/2 T fresh basil or 1/2 t dried basil



    In a large skillet, heat oil and garlic on medium heat 30 seconds. Add zucchini and stir. Sauté 5 or 6 minutes until zucchini is just crisp-tender. Top with basil.

    4 servings




    Dessert Watermelon Wedges

    • 1/2 watermelon, washed and chilled



    Cut into wedges. Arrange on a large platter and serve.




    Planned-Over Chicken Taco Salad Supper


    • 1 large head romaine lettuce, washed and cut into thin strips
    • 2 carrots, peeled and shredded
    • 4 green onions, chopped
    • 1 bell pepper, cored and chopped
    • 1/4 c “planned over” salsa
    • 1 (15 oz) can black or pinto beans, rinsed and drained
    • 2 cooked “planned-over” chicken breasts, cut into strips
    • 2 tomatoes, washed and cut into wedges or 1 cup cherry tomatoes, halved
    • 1 c Colby-Jack Cheese, shredded (4 oz)
    • Baked Tortilla Chips (recipe following)
    • 1 3/4 c “planned-over” salsa



    In a large shallow bowl, combine the romaine lettuce, carrots, green onions and bell pepper. Mix 1/4 cup salsa with the beans. On the top of the salad, arrange the beans, cooked chicken strips and tomatoes. Sprinkle the cheese on top. Serve with a few of the baked tortilla chips on top. Serve with the salsa and more Baked Tortilla Chips on the side. 

    4 servings




    Baked Tortilla Chips

    • 6 corn tortillas
    • 1/2 t salt
    • 1/2 t paprika or chili powder



    Preheat oven to 400 degrees. Stack tortillas one on top of the other and use kitchen scissors to cut into 4 slices. Spread them out in a single layer on a cookie sheet, spacing them 1/4 inch or more apart. Sprinkle salt and paprika or chili powder over tortillas. Bake 8 to 12 minutes or until chips are starting to get crispy and slightly golden brown at the edges, check every minute after 8 minutes. Remove from the oven and cool 5 to 10 minutes before serving and allowing them to get crispier. For extra crispy, right before serving, return to 400 degree oven for a few minutes. Watch carefully. Serve warm.

    4 servings




    Fresh Fruit Platter for Dessert

    • 2 fresh peaches, washed, cut in half and pit removed
    • 1/2 watermelon, washed and chilled, cut into small cubes, rind removed
    • 1 bunch grapes, washed and cut into small clusters



    On a large platter, arrange the peaches on 1/3 of the platter. Add the watermelon cubes to a third. Arrange the grape clusters on the last third.

    4 large servings




    Corn on the cob, frozen corn, cherry tomatoes, tomatoes, avocado, lime, corn tortillas, onion, garlic, jalapeno peppers, tomato juice, zucchini, watermelon, romaine lettuce, carrots, green onions, bell pepper, canned black beans, canned pinto beans, Colby-jack cheese, peaches and grapes are  WIC Approved Foods.