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    March 2013

    March- Nutrition Month

    Eat Right, Your Way, Every Day!



    Roasted Chicken and Vegetables

    • 2 t olive oil
    • 4 cloves garlic, minced
    • 1 T fresh rosemary or 1 t dried rosemary
    • 1/2 T fresh thyme or 1/2 t dried thyme
    • Cooking spray
    • 3 lbs bone-in, skinless chicken pieces (thighs, drumsticks and/or breasts)
    • 1/2 bunch broccoli, cut into florets and stems sliced
    • 1/2 medium head cauliflower, cut into florets


    Preheat oven to 425 degrees. Spray two baking sheets with cooking spray. Mix the oil, garlic, rosemary and thyme together in a small bowl. On one of the baking sheets toss the chicken pieces with half the oil mixture. Arrange the chicken in a single layer. On the other baking sheet, toss the broccoli and cauliflower with the remaining oil mixture. Arrange in a single layer. Roast the chicken for approximately 35 to 45 minutes, until it is cooked through. Roast the vegetables 25 minutes or until crisp-tender. Reserve enough roasted chicken to equal 1 cup chopped, bones removed and store in the refrigerator. Serve the remaining roasted chicken with the Vegetable/Brown Rice, a Fruit Salad and glasses of non-fat or low-fat milk.

    6 servings plus planned-overs.




    Vegetable/Brown Rice

    • 2 c water
    • 1 c uncooked brown rice
    • 1 T fresh thyme or 1 t dried thyme
    • 2 t olive oil
    • 2 medium carrots, peeled and cut into thin 1-inch strips
    • 1 onion, chopped
    • 1 bunch green onions, cut into 1-inch strips
    • 1/2 c raisins
    • 1 pkg. (10 oz.) frozen peas, thawed
    • 1/2 t pepper
    • 1/2 t salt
    • 1/4 c slivered almonds, toasted (optional)



    In a saucepan, bring water to a boil. Stir in rice and thyme. Reduce heat to medium-low, cover and simmer 35-40 minutes or until rice is tender and water is absorbed. Fluff with a fork. While rice is cooking, heat 2 teaspoons oil in a large non-stick skillet. Stir-fry the carrots, onion, green onions and raisins for 5-7 minutes or until vegetables are crisp-tender. Add the peas, pepper and salt, cook one minute or until peas are heated. Stir in the cooked rice. Sprinkle the toasted almonds on top.

    6 servings




    A Planned-Over Dinner


    Spicy Chicken Quesadillas

    • 2 green onions, chopped
    • 2 T fresh cilantro
    • 1 T chopped jalapeno (optional)
    • 2 c baby spinach, stems removed and coarsely chopped
    • 1 Roma tomato, chopped
    • 1 c chopped cooked chicken (use the planned-over cooked chicken)
    • 4 (8-inch) whole wheat tortillas
    • 3 oz. reduced-fat cheese, shredded
    • Cooking spray
    • 3/4 c tomato salsa



    In a small bowl, combine green onions, cilantro and jalapeno. Place 1/4 c chopped chicken over half of 1 tortillas. Add 1/4 c raw baby spinach, sprinkle with 3 T cheese and 1 T onion mixture. Fold in half. Repeat procedure with the remaining tortillas. Cut each tortilla in half. Serve with salsa.

    4 servings




    Black Beans with Red Pepper

    • 2 t olive oil
    • 1 red bell pepper, chopped
    • 2 (15 oz. cans) black beans, rinsed and drained
    • 1 green onion, chopped



    In a large non-stick skillet over medium-high heat, heat the oil. Sauté the bell pepper three minutes or until crisp-tender. Add the beans and green onion. Heat five minutes.

    4-6 servings


    Serve with chicken quesadillas, shredded lettuce with additional chopped green onions and orange slices.




    Another Quick Meal


    Vegetable Chicken Pasta

    • 6 oz. (2 1/2 c) whole wheat Rotini pasta (spiral shape)
    • Cooking spray
    • 2 t olive oil, divided
    • 1/2 bunch broccoli, cut into florets and stems sliced
    • 1/2 medium head cauliflower, cut into florets
    • 1/2 t salt
    • 1/2 T fresh oregano or 1/2 t dried oregano
    • 2 boneless, skinless chicken breasts, cut into 1-inch pieces
    • 1/2 t freshly ground pepper
    • 2 garlic cloves, minced
    • 1 (26 oz.) jar tomato basil spaghetti sauce
    • 3 oz. reduced-fat cheddar or mozzarella cheese, shredded



    Cook pasta according to package directions, omitting the salt and oil. Drain. While pasta is cooking, spray a large non-stick skillet with cooking spray. Heat 1 teaspoon oil on medium-high heat, add broccoli, cauliflower, salt and oregano, stir-fry four minutes or until crisp-tender. Remove from skillet. Add remaining 1 teaspoon oil, add chicken and pepper, stir-fry 5-8 minutes or until cooked through. Add garlic the last one minute. Return broccoli and cauliflower to the skillet. Add spaghetti sauce and cooked pasta, stir and heat five minutes. Sprinkle with cheese and serve.

    4 servings


    Serve with a lettuce salad with red onion and halved grapes.




    Garlic, broccoli, cauliflower, brown rice, carrots, onions, frozen peas, green onions, jalapeno, tomato, whole wheat tortillas, reduced-fat cheese, canned black beans, bell pepper, lettuce, oranges, red onion and grapes are  WIC Approved.