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    August 2013

    Scrumptious Sandwiches



    Blackened Tilapia Sandwich with Peachy Mango Salsa

    • 3 T paprika
    • 1 T ground dried thyme
    • 1 t ground dried oregano
    • 1 T onion powder
    • 1 t garlic powder
    • 1/2 t salt
    • 1/4 t cayenne pepper
    • Nonstick cooking spray
    • 1 T olive oil
    • 4 tilapia fillets
    • 8 slices whole wheat bread, toasted
    • 2 T light mayonnaise
    • 4 slices green leaf or Romaine lettuce
    • 1 c Peachy Mango Salsa (recipe follows)



    In a small bowl, mix together first 7 ingredients. Spread mixture into a shallow bowl or plate. Rinse tilapia and pat dry. Lightly spray each fillet with nonstick cooking spray on each side; press into the seasoning mixture until well coated on both sides. Heat olive oil in a skillet over medium-high heat until hot. Add tilapia and cook for three to four minutes per side, or until fish flakes easily with a fork.


    Spread four slices of toast with 1/2 T mayonnaise. Top with a slice of lettuce, cooked tilapia fillet, 1/4 c peachy mango salsa (recipe follows) and another slice of toast.

    Serves 4




    Peachy Mango Salsa

    • 3 medium peaches, peeled and chopped
    • 1 mango, peeled and chopped
    • 3 tomatoes, cored and chopped
    • 1 c sweet onion, (such as Vidalia), chopped
    • 1 garlic clove, finely chopped
    • 1 4-oz can chopped green chiles
    • 1/4 c apple cider vinegar
    • 1 t lime juice
    • 1/4 t cayenne pepper



    Combine all ingredients in a blender or food processor; pulse until just blended. Transfer to a bowl and chill until ready to serve.

    Serves 16




    Tropical Cucumber Sandwich

    • 8 slices whole wheat bread
    • 1 c spinach, rinsed
    • 2 cucumbers, sliced
    • 4 slices Colby Jack cheese
    • 1 c Peachy Mango Salsa (recipe above)
    • 2 avocados, peeled and mashed



    Layer 1/4 c spinach on four slices of bread. Top each with a slice of cheese and 6-8 slices of cucumber. Top each with 1/4 c Peachy Mango Salsa. Spread avocado on the remaining four slices of bread and top each sandwich.

    Serve with fresh vegetable sticks and a glass of low-fat milk.

    Serves 4




    Heart Healthy Egg Salad Sandwich

    • 8 eggs
    • 1/4 t salt
    • 1 avocado, peeled, pitted, and chopped
    • 2 T celery, chopped
    • 2 T onion, chopped
    • 1/4 c plain Greek yogurt
    • 2 t yellow mustard
    • 1 1/2 t dried dill weed
    • 12 slices whole wheat bread, toasted
    • 6 slices green lettuce leaves, washed
    • 12 slices tomato



    Place eggs in a saucepan and cover with water; add salt. Heat over medium high heat until water comes to a rolling boil; remove from heat and cover. Let eggs stand in hot water for 15 minutes. Drain water and allow eggs to cool under cold running water. Peel eggs. Cut eggs in half and discard the yolk of four eggs. Add remaining egg whites and yolks to a medium bowl and mash. Add avocado, celery, onion, yogurt, mustard, and dill; mix well.

    Top six slices of bread with lettuce, egg salad, 2 slices of tomato and additional slice of bread.

    Enjoy with fresh fruit or vegetables. 

    Serves 6




    Grilled Cheese and Pear Snack Sandwiches

    • 4 slices whole wheat bread
    • Nonstick cooking spray
    • 1 pear, peeled and sliced
    • 1 t nutmeg
    • 2 slices Cheddar cheese



    Lightly spray a large skillet with nonstick cooking spray and heat over medium-high heat. Place 2 slices of bread in the skillet and top each with pear slices. Sprinkle nutmeg on the pears. Top each with a slice of cheese and another slice of bread. Cook until the bread is golden brown; flip the sandwiches over and cook until the cheese melts. Slice in half and serve.

    Serves 4




    Whole wheat bread, lettuce, peaches, mango, tomato, onion, spinach, cucumber, Colby Jack cheese, avocado, low fat milk, egg, celery, pear and Cheddar cheese all WIC Approved Foods.