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    October 2012

    Easy Fall Meals



    White Chicken Chili

    • 1 1/2 lb boneless, skinless chicken breasts, chopped into 1 inch cubes
    • 2 cloves garlic, minced
    • 1 large onion, chopped
    • 1 T  ground  cumin
    • 1/2 t  salt
    • 1 t chili  powder
    • 1/2 t cayenne pepper
    • 2 (15 oz) cans Great Northern beans, rinsed and drained
    • 2 c low-sodium chicken broth
    • 2 (4 oz) cans diced green chilies, undrained
    • 4 T fresh cilantro, chopped
    • 4 oz low-fat Monterey Jack cheese, shredded



    In a large slow-cooker, add chicken, garlic, onion, cumin, salt, chili powder and cayenne pepper. Stir to mix the seasonings with the chicken. Add the beans, chicken broth and green chilies. Cook on High for 4-6 hours or low for 8-10 hours. Refrigerate 2 servings for lunch. To serve the remaining 6 servings, spoon into 6 bowls, sprinkle each bowl with 1 tablespoon cilantro and 1 oz cheese.

    8 servings total – 6 for dinner and 2 Planned-overs for lunch.




    Cornbread Muffins

    • Cooking Spray
    • 1 c flour
    • 3/4 c yellow cornmeal
    • 2 t baking powder
    • 3/4 t salt
    • 1/4 t baking soda
    • 1 1/4 c low-fat buttermilk
    • 1 c frozen whole-kernel corn, thawed
    • 1 small jalapeno pepper, seeded and finely chopped (optional)
    • 1 egg



    Preheat oven to 425 degrees. Spray 12 muffin cups with cooking spray. In a large bowl combine flour, cornmeal, baking powder, salt and baking soda. In a medium bowl, combine buttermilk, corn, jalapeno and egg. Add the buttermilk mixture to the flour mixture and stir until moist. Spoon batter into the prepared muffin pans, filling three-fourths full. Bake at 425 degrees for 15 to 17 minutes or until lightly browned. Remove from pans, place on a wire rack to cool. Serve 6 muffins warm with the chili and reserve 6 muffins for a Planned-over salad.

    6 servings



    Apple and Grape Salad

    • 4 apples, washed, cored and cut into small pieces
    • 2 c green seedless grapes, washed and cut in half
    • 1/4 c raisins
    • 1 lemon, washed and juiced
    • 2 T honey
    • 1 t olive oil
    • 4 c salad greens



    In a bowl, combine the apples, grapes and raisins. Mix the lemon juice, honey and olive oil in a small cup. Drizzle over the apples and grapes. Place the salad greens in a salad bowl. Top with the apple mixture. Do not stir.

    6 servings


    Reminder, do not give honey to children under age 2.



    Planned-Over Dinner



    Southwest Cornbread Salad

    • 1 (15 oz) can black beans, rinsed and drained well.
    • 1 c frozen whole kernel corn, thawed
    • 1/4 c salsa
    • 6 corn muffins
    • 1/2 head Romaine lettuce, shredded
    • 2 tomatoes, chopped
    • 1 bell pepper, chopped
    • 4 T low-fat ranch salad dressing
    • 4 oz low-fat cheese, Monterrey Jack cheese, shredded
    • 4 green onions, chopped
    • 3/4 c salsa for serving



    In a small bowl, mix the black beans, corn and 1/4 cup salsa. In a large glass salad bowl, crumble 3 corn muffins, layer half the bean/corn mixture, half the Romaine lettuce, 1 tomato, half the bell pepper, spread on 2 tablespoons of the salad dressing, half the cheese and 2 green onions. Repeat layers starting with 3 more crumbled corn muffins, bean/corn mixture, Romaine lettuce, tomato, bell pepper, salad dressing, cheese and green onions. Cover and refrigerate at least 2 hours or overnight. Serve with the additional salsa on the side.

    6 servings



    Easy Fall Vegetable Soup

    • 1 (32 oz) carton low-sodium vegetable broth
    • 1 (16 oz) bag frozen mixed vegetables (Newly WIC Approved)
    • 1 (14 oz) can diced tomatoes and green chilies, mild or regular, undrained
    • 1 (15 oz) can pinto beans, rinsed and drained or 2 cups cooked pinto beans
    • 2 medium sweet potatoes, peeled and diced into 1/2 inch cubes
    • 1/2 t salt
    • 1/2 t freshly ground pepper
    • 6 T fresh cilantro or fresh Italian Parsley



    In a large stock pot, combine broth, frozen mixed vegetables, tomatoes, beans, sweet potatoes, salt and pepper. Bring to a boil, reduce heat to medium-low, cover and cook for 20 minutes or until potatoes are tender. Top with cilantro or parsley. Serve with the Cornbread Salad, whole wheat crackers and orange wedges

    6 servings



    Garlic, onions, Great Northern canned beans, Monterrey Jack low-fat cheese, buttermilk, frozen corn, jalapeno pepper, eggs, apples, grapes, lemon, canned black beans, Romaine lettuce, fresh tomatoes, green onions, bell peppers, green onions, frozen mixed vegetables, canned pinto bean, dried pinto beans, sweet potatoes and oranges are  WIC Approved Foods.