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    March 2012

    Recipes for Nutrition Month

    The Nutrition Month Theme this year is to get Your Plate In Shape.

    You can start with these Menu Plans for your plate.

     

     

    Chicken and Vegetable Stir-Fry

    • 3 c brown rice (see recipe below)
    • 2 T vegetable oil, divided
    • 1 lb asparagus, woody stems trimmed, sliced into 1-inch pieces
    • 1 lb carrots, peeled, cut diagonally into 1/4 inch slices
    • 1 onion, peeled and cut into thin wedges
    • 2 cloves garlic, minced
    • 1/4 c water
    • 1 lb boneless, skinless chicken breasts, cut into thin strips, approximately 1/2 inch wide and 2 inches long
    • 1 T honey
    • 1 T fresh ginger, minced or 1/2 t ground ginger
    • 1 T reduced-sodium soy sauce
    • 1/2 t freshly ground black pepper
    • 1 T cornstarch
    • 3/4 c low-sodium chicken broth
    • 2 green onions, thinly sliced

     

    Start cooking the rice first. ( See recipe below)

    About 15 minutes before the rice is ready, heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the asparagus, carrots, onion, garlic and 1/4 c water. Stir-fry by lifting and turning the vegetables about 3 or 4 minutes or until crisp-tender. The asparagus should still be bright green. Transfer the vegetables to a serving platter. Heat the same skillet on medium-high heat until hot, then add the remaining 1 tablespoon oil. Add the chicken and stir in the honey, ginger, soy sauce and pepper. Stir-fry until the juices run clear and it starts to lightly brown, about 3 or 4 minutes. Return the vegetables to the pan and toss to heat through. Mix the cornstarch with the chicken broth in a small cup. Stir into the skillet and bring the chicken to a full boil. Boil 1 minute or until thickened. Spoon the chicken and vegetable stir-fry back onto the serving platter. Sprinkle the green onions on the top. Serve with 3 cups of the cooked brown rice.

    4 servings

     

      

    Brown Rice

    • 4 c water
    • 2 c brown rice, uncooked

     

    Bring water to a boil in a heavy saucepan. Add rice. Return to a boil, reduce heat and simmer covered for 35-40 minutes. Check to see if all the water has been absorbed. Do not stir the rice. Let it sit for 5 minutes. Remove half the cooked rice and refrigerate for “Planned Overs." Serve the other half of the rice with the Chicken and Vegetable Stir-Fry.

    6 servings

     

     

    Spicy Orange Salad

    • 4 oranges, washed and peeled
    • 1 t sugar
    • 1/4 t cayenne pepper
    • 1/4 t paprika
    • 1/8 c fresh mint leaves

     

    Slice the oranges crosswise 1/8 to 1/4 inch thick, discarding the seeds. Place in a shallow serving bowl. Mix the sugar, cayenne pepper and paprika. Sprinkle on top the oranges. Chop half the mint and add to the salad. Toss gently. Garnish with the other half of fresh mint leaves.

    4 servings

     

     

    Planned Over Lunch or Dinner:

     

    Veggie Rice Salad

    • 1 lb fresh green beans, washed, ends snapped off and cut diagonally in 1-inch pieces or cut green beans, frozen
    • 2 T red-wine vinegar
    • 2 T olive oil
    • 1/2 T fresh oregano, chopped or 3/4 t oregano, dried
    • 1/2 t salt
    • 1/2 t freshly ground black pepper
    • 3 c cooked brown rice
    • 1 (15oz) can red kidney beans, rinsed and drained
    • 2 c grape or cherry tomatoes, washed and halved
    • 3 green onions, sliced

     

    If using fresh green beans, bring 1 cup water to a boil in a large saucepan. Add green beans, cover and cook 5 minutes or until crisp-tender. Dip into cold water to stop the cooking and drain. If using frozen green beans, follow package cooking directions for crisp-tender. Combine the vinegar, oil, oregano, salt and pepper in a large bowl, stirring with a whisk. Add the cooked brown rice, kidney beans, tomatoes and green onions. Toss gently, cover and chill.

    4 servings

    Serve with open-faced, reduced-fat cheese on sandwiches on whole wheat bread with lettuce and fresh fruit in season.

     

     

    Brown rice, asparagus, carrots, onions, garlic, green onions, oranges, fresh and frozen green beans, canned red kidney beans, tomatoes, reduced-fat cheese, whole wheat bread, lettuce and fresh fruit are  WIC Approved Foods