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    November 2013

    Fall Comfort Foods


    Barbecue Meatloaf

    • 1 1/2 lb lean ground beef
    • 1 c skim milk
    • 1 egg
    • 1/2 t liquid smoke
    • 1 T prepared Dijon or brown mustard
    • 3/4 c quick cooking oats
    • 1 small onion, chopped
    • 1 T fresh chopped or (1 t dried) parsley
    • 1 t dried oregano
    • 1/2 t dried sage
    • 2/3 c prepared barbecue sauce



    1.  Preheat oven to 350°F.

    2.  In a large bowl, mix together all ingredients except barbecue sauce until thoroughly blended. Spread mixture into 9x5x3-inch ungreased loaf pan. Spread barbecue sauce evenly over the top.

    3.  Bake uncovered until meatloaf reaches an internal temperature of 160°F, between 1 hour to 1 hour and 15 minutes. Drain meatloaf.

    4.  Allow to stand for 5 minutes. Remove from pan and slice to serve.


    Serves 8.




      Macaroni & Cheese with Broccoli

    • 2 c broccoli, chopped
    • 3 c rotini (spiral) pasta, uncooked
    • 2 T margarine
    • 2 T flour
    • 1/4 t black pepper
    • 2 c fat free milk
    • 2 c reduced fat cheddar cheese, shredded



    1.  Preheat oven to 350°F. Coat a 2-qt casserole with nonstick cooking spray.

    2.  Fill a large saucepan with 1/4-inch water and bring to a boil; add broccoli. Cover and steam until broccoli is tender, about 5 minutes. Chop and set aside.

    3.  Cook pasta according to package directions; drain. Refrigerate 2 cups of cooked pasta for use with Minestrone (recipe follows). Mix remaining pasta and broccoli in a large bowl.

    4.  Melt margarine in a 3-qt saucepan over low heat. Whisk in flour and pepper; stir constantly until mixture is smooth and bubbly. Add milk; bring to a boil over medium heat. Cook, stirring constantly, for 1 minute; remove from heat. Stir in cheese until melted.

    5.  Pour cheese sauce over pasta mixture and mix well. Transfer to casserole dish. Bake uncovered for 20 to 25 minutes.


    Serves 8.




    Sautéed Spinach and Peppers

    • 2 red, orange, or yellow bell pepper, chopped
    • 1 T olive oil
    • 1 green onion, chopped
    • 3 garlic cloves, chopped
    • 12 c fresh spinach
    • 1/4 t nutmeg



    1.  In a large skillet, sauté pepper in oil for 1 minute. Add onion and garlic; sauté until tender.

    2.  Stir in spinach; sauté for 1-2 minutes, or until spinach is wilted and tender. Sprinkle with nutmeg.


    Serves 8.


    A Planned-Over Meal



    • 1 T olive oil
    • 1 small onion, chopped
    • 1 c carrots, sliced
    • 1/2 c celery, chopped
    • 32 oz vegetable broth
    • 8 oz tomato sauce
    • 2 T chopped fresh (or 2 t dried) basil leaves
    • 1 T chopped fresh (or 1 t dried) oregano
    • 1 15-oz can great northern beans, rinsed and drained
    • 2 c rotini (spiral) pasta, cooked
    • 3 c spinach, thoroughly washed and chopped
    • 1/2 c mozzarella cheese, shredded




    1.  In a large saucepan, heat oil over medium heat. Stir in onion, carrots, and celery; sauté until tender. Add vegetable broth, tomato sauce, basil, and oregano; bring to a boil. Reduce heat; stir in beans.

    2.  Simmer on low heat for 15-20 minutes, stirring occasionally. Stir in pasta, spinach and mozzarella; cook until spinach has wilted and pasta is heated through.


    Serves 8.


    A Healthy Dessert Idea


    Cranberry-Apple Crumble

    • 3 c apples, peeled and chopped
    • 2 c fresh or frozen cranberries
    • 1 T orange juice
    • 1 c quick-cooking oats
    • 1/3 c all-purpose flour
    • ½ c margarine, melted
    • 1  t cinnamon
    • 1/4 t nutmeg
    • 1/2 c walnuts or pecans (optional)
    • Nonstick cooking spray


    1.  Preheat oven to 350°F.

    2.  Coat an 8-inch square baking dish with nonstick cooking spray. In a medium bowl, toss apples and cranberries with orange juice until just coated. Pour into the prepared dish.

    3.  In another bowl, stir together remaining ingredients; sprinkle over cranberry mixture.

    4.  Bake for 55-60 minutes, or until lightly browned and bubbly.


    Serves 8.




    Milk, eggs, quick-cooking oats, onion, garlic, broccoli, reduced-fat cheddar cheese, bell pepper, green onion, spinach, carrots, celery, Great Northern beans, mozzarella cheese, apple, cranberries, and orange juice are all WIC-approved items.