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    May 2013

     

    My Plate Dinner

    Chicken with Fruit Salsa

    Lemon Thyme Cauliflower

    Brown Rice

    Skim Milk

     

     

    Chicken with Fruit Salsa

     

    Ingredients:

    ·    1 lemon

    ·    1/2 c pineapple, chopped

    ·    1 c strawberries, chopped

    ·    1/2 c mango, chopped

    ·    1/4 c red onion, finely chopped

    ·    3 T fresh mint leaves, finely chopped

    ·    1 t sugar

    ·    4 chicken breast halves (about 4 oz each)

    ·    2 t salt-free steak seasoning

    Directions:

    1.  Grate 1 t of lemon zest and combine with pineapple. Combine pineapple mixture, strawberries, mango, onion, mint leaves and sugar.

    2.  Sprinkle both sides of chicken with seasoning. Grill chicken 5 minutes on each side or until no longer pink on the inside.

    3.  Serve salsa over chicken.

    Makes 4 servings. Print Recipe Card

     

     

    Lemon Thyme Cauliflower

    Ingredients:

    ·    1 head cauliflower, trimmed and cut into 1 inch pieces

    ·    1-2 lemons (2 T lemon juice)

    ·    1 T olive oil

    ·    1  green onion, chopped

    ·    1 T water

    ·     2 t fresh thyme, chopped (or 1/2 t dried)

    Directions:

    1.  Add 1 inch of water to large saucepan; add steamer basket.  Bring water to simmer over medium heat, add cauliflower. Cover pan and steam about 4 minutes; cauliflower should be tender.

    2.  Juice lemon and combine with olive oil, shallot, water and thyme.

    3.  Toss cauliflower in lemon juice mixture.

    Makes 4 servings. Print Recipe Card

     

     

    My Plate Lunch

    Southwest Salad

    Whole Wheat Tortilla

    Berries with Vanilla Sauce

    Skim Milk

     

     

     

    Southwest Salad

    Ingredients:

    ·    1 avocado

    ·    3/4 c fresh cilantro

    ·    1/2 c fat-free plain yogurt

    ·    1 clove garlic, coarsely chopped

    ·     2 T lime juice

    ·     1/2 t sugar

    ·     1/2 t salt

    ·      8 c mixed greens (lettuce, spinach, etc)

    ·      1 (15 oz) can black beans, rinsed

    ·      2 c corn, fresh or frozen (thawed)

    ·      2 c tomatoes, chopped

    Directions:

    1.  Combine avocado, cilantro, yogurt, garlic, lime juice, sugar and salt in blender; blend until smooth.

    2.  In large bowl, combine greens, beans, corn and tomatoes.

    3.  Serve dressing over salad. Refrigerate remaining dressing.

    Makes 4 servings. Print Recipe Card

     

    Berries and Vanilla Sauce

    Ingredients:

    ·   1 1/4 c skim milk, divided

    ·    2 T sugar

    ·    1 T plus 1 t cornstarch

    ·    1 T vanilla extract

    ·    1 c blueberries

    ·    1 c raspberries

    ·    1 c strawberries, halved

    Directions:

    1.  Whisk 1 c milk and sugar in small saucepan; bring to a boil over medium high-heat.

    2.  In a small bowl, whisk together remaining 1/4 c milk and cornstarch until dissolved.

    3.  Whisk cornstarch mixture into sugar mixture. Cook 2-3 minutes, stirring constantly, until thickened.

    4.  Pour sauce into 10-in pie pan. Allow to cool for 20 minutes.

    5.  Top sauce with berries, cover and refrigerate 2 hours.

    Makes 4 servings.  Print Recipe Card

     

     

    Additional MyPlate Recipes

    Roasted Asparagus and Tomatoes

    Cucumber, Tomato, and Onion Salad

    Salmon with Citrus Yogurt

    Quinoa with Peppers

    Citrus Avocado Salad

    Mango Coconut Oatmeal

     

     

     

    Roasted Asparagus and Tomatoes

    Ingredients:

    ·         1 bunch asparagus, ends trimmed

    ·         1 pint grape tomatoes

    ·         1 T olive oil

    ·         1 small lemon

    Directions:

    1.   Place asparagus and tomatoes on nonstick baking pan. Drizzle vegetables with oil, toss to coat.

    2.   Roast at 400° F for 15-20 minutes, turning once.

    3.   Cut lemon in half and squeeze over vegetables prior to serving.

    Makes 4 servings. Print Recipe Card

     

    Cucumber, Tomato, and Onion Salad

     

    Ingredients:

    ·         2 cucumbers, thinly sliced

    ·         1 pint cherry tomatoes, halved

    ·         1 Vidalia onion or Texas 1015 onion, thinly sliced

    ·         2 T fresh basil, chopped

    ·         1 T apple cider vinegar

    ·         1 T olive oil

    Directions:

    1.   In large bowl, toss cucumbers, tomatoes, onion, and basil.

    2.   Whisk together vinegar and oil; pour over vegetables.

    3.   Let salad stand at least 15 minutes before serving.

    Makes 4-6 servings. Print Recipe Card

     

    Salmon with Citrus Yogurt

    Ingredients:

    ·         2 lb salmon fillets

    ·         1/4 t salt

    ·         1/4 t pepper

    ·         1 c low-fat plain Greek yogurt

    ·         1 T olive oil

    ·         2 T water

    ·         1 lime (1 t zest, 1 T juice)

    ·         1 lemon (1 t zest, 1 T juice)

    ·         1/2 t honey

    Directions:

    1.  Line broiler pan with foil. Sprinkle fish with 1/4 t salt and pepper, place on broiler pan.

    2.  Heat broiler to low.  Broil fish 4 inches from heat 5-7 minutes. Cover fish with foil and continue broiling until cooked through, about 7-9 minutes more.

    3.  While salmon cooks, zest and juice lemon and lime. Combine zest, juice, yogurt, olive oil, water, honey.

    4.   Serve salmon with citrus sauce.

    Makes 4-6 servings. Print Recipe Card

     

    Quinoa with Peppers

    Ingredients:

    § 1 1/2 c quinoa

    § 3 sweet bell peppers (red, yellow or orange)

    § 1 T olive oil

    § 2 t lime juice

    § 2 t soy sauce

    § 1/2 c cilantro, chopped

    § 3 scallions, chopped

    Directions:

    1.  Rinse quinoa in fine sieve. In large saucepan, add quinoa and 4 cups water. Bring to a boil; cover and reduce heat. Simmer 15-20 minutes, until all water is absorbed. Spread cooked quinoa on a baking sheet to cool.

    2.  While quinoa is cooking, cut bell peppers into quarters. Grill or broil bell peppers 4 minutes on each side, about 5-6 inches from heat.

    3.  After grilling, cut bell peppers into thin strips.

    4.  Whisk together oil, lime juice, and soy sauce in large bowl.

    5.  Add quinoa, peppers, cilantro and scallions to sauce, toss to coat.

    Makes 6 servings. Print Recipe Card

     

     

    Citrus Avocado Salad

    Ingredients:

    § 1 grapefruit

    § 1 orange

    § 1 avocado

    § 1/4 c cilantro, chopped

    § 1 T olive oil

    § 1/4 t salt

    Directions:

    1.  Halve grapefruit and orange; cut away peel and pith. Cut along side of each orange and grapefruit segment. Squeeze each half for 1 T juice of each fruit.

    2.  Combine fruit segments, juice, cilantro, oil and salt.

    Makes 4 servings. Print Recipe Card

     

    Mango Coconut Oatmeal

    Ingredients:

    § 1/4 c unsweetened coconut, flaked

    § 1 c quick or old-fashioned rolled oats

    § 1 T brown sugar

    § 1 mango, cut into chunks

    § 2 T almonds, sliced

    Directions:

    1.   Spread coconut on baking sheet; toast until golden, about 3-5 minutes at 350° F.

    2.   Prepare oatmeal according to package directions.

    a.  Quick oats: Combine oats with 1 3/4 c water. Bring to a boil; cook 1 minute over medium heat.

    b.  Old-fashioned rolled oats: Combine oats with 1 3/4 c water. Bring to a boil; cook 5 minutes over medium heat.

    3.  Top oatmeal with brown sugar, mango, almonds and coconut.

    Makes 2 servings. Print Recipe Card