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    September 2012

    School Night Dinners



    Open-Faced Sandwiches

    • 1 t canola oil
    • 2 cloves garlic, minced
    • 1 onion, chopped fine
    • 1 bell pepper, chopped fine
    • 2 lb ground turkey
    • 1 (15 oz) can tomato sauce, no salt added
    • 1 (15 oz) can black beans, rinsed and drained
    • 1/2 t  salt
    • 1/2 t  pepper
    • 2 t chili  powder
    • 4 whole wheat hamburger buns, split in half and toasted or 4 to 6 slices whole wheat bread, toasted and cut in half diagonally with 2 or 3 halves per serving
    • 2 oz cheddar cheese, shredded
    • 1 small tomato, chopped



    Heat the oil in a large non-stick skillet on medium heat. Add garlic, onion and bell pepper. Sauté 2 or 3 minutes. Add ground turkey, cook on medium-high, stirring to crumble the turkey. Sauté 6 to 7 minutes or until meat is no longer pink and cooked through. Add tomato sauce, beans, salt, pepper and chili powder to the skillet. Bring to a boil. Reduce heat and simmer covered 10 minutes, stirring occasionally. Uncover and continue cooking 5 minutes or until thicker. Remove half the cooked turkey mixture for Planned-Overs tomorrow night. Refrigerate the planned-overs. Serve the half remaining in the skillet over split toasted whole wheat buns or toasted whole wheat bread. Sprinkle with cheese and chopped tomatoes. Serve with forks.

    4 servings




    Microwave Steamed Broccoli

    • 16 oz pkg broccoli florets, fresh or frozen
    • 1 small red bell pepper, cut into strips
    • 2 T water
    • 1/4 t  salt
    • 1/4 t  pepper


    Arrange broccoli and bell pepper strips in a microwavable casserole bowl with lid. Add 2 T water. Cover and heat on high heat in the microwave 3 minutes. Check with a fork for crisp-tender. If not quite tender, put back in microwave another minute or two. Check carefully, do not over-cook. Drain off the water. Season with salt and pepper.

    4 servings



    Caramel Apple Wedges

    • 4 apples, washed and cut into slices
    • 1/4 c caramel sauce from a small jar


    Arrange sliced apples on 4 small plates in a spiral. Drizzle caramel sauce over apples.

    4 servings


    Serve dinner with small glasses of low-fat milk.



    Planned-Over Dinner



    Taco Potatoes

    • 4 medium Russet potatoes, washed and dried
    • 1 lb of the cooked ground turkey and bean mixture
    • 1/4 c mild salsa
    • 1/2 c shredded, reduced-fat cheddar cheese



    Make a small slit in each potato, about 1/8 inch x 1 inch deep. Place in a microwave-safe dish. Microwave on high, uncovered 10 to 12 minutes. Check for doneness. When done, make a slit in the top and fluff with a fork. Heat the cooked ground turkey and bean mixture in the microwave. Spoon on top of each potato. Top with salsa and cheese.

    4 servings



    Sweet Carrots

    • 1 lb carrots, peeled and thinly sliced
    • 1 T honey
    • 1/2 t grated orange rind (from orange used in Fruit Faces below)



    Bring water to a boil in a medium saucepan. Add carrots and cook 10 to 12 minutes or until tender-crisp. Drain. Place carrots in a serving bowl. Drizzle with honey and sprinkle with orange rind. Mix gently and serve.

    4 servings


    Reminder, do not serve honey to children under age 2 years.


    Toast Triangles

    • 4 slices whole wheat toast
    • 1/2 c reduced-fat cheddar cheese, shredded



    Preheat oven to 400 degrees; line a small rimmed baking sheet with foil. Sprinkle cheese over bread slices. Place on a baking sheet and toast until cheese is melted and bubbling, 1 to 2 minutes. Watch carefully. Cut each slice into 4 triangles and serve.

    4 servings



    Fruit Faces

    • 1 bunch seedless grapes, washed and cut in half
    • 1 orange, washed, peeled and sectioned
    • 1 apple, washed, cored and cut into wedges



    Lay out 4 small dessert plates. Ask the children to make fruit faces or creative designs on each plate using grapes, one fourth of the orange sections and one fourth of the apple wedges.

    4 servings


    Serve dinner with small glasses of low-fat milk.



    Onion, garlic, bell peppers, black beans, cheddar cheese, whole wheat bread, fresh and frozen broccoli, apples, carrots, grapes and oranges are  WIC Approved Foods.