Pick-WIC Paper Newsletter

INGREDIENTS

• 1 tablespoon vegetable oil
• 1 pound boneless, skinless chicken breast, cubed
• 1 onion, chopped
• 1½ teaspoons garlic powder or 6 cloves garlic, minced
• 2 cans (15-16 ounces) white beans, drained and rinsed
• 2 cups (or 14.5 ounce can) low-sodium chicken broth
• 2 cans (4 ounces each) chopped green chiles
• 1 teaspoon cumin
• 1 teaspoon oregano
• ½ teaspoon black pepper
• 1 cup low-fat sour cream or plain yogurt
• ½ cup fat-free skim or 1% milk

DIRECTIONS

1. Wash hands and counters with soap and water after handling chicken.
2. In a large saucepan, heat oil on medium heat. Sauté chicken, onion and garlic until chicken is browned.
3. Add beans, broth, chiles and seasonings. Bring to a boil. Reduce heat and simmer uncovered for 30 minutes. Remove from heat and let cool for about a minute. Stir in sour cream/yogurt and milk. 

NUTRITION NOTE

This recipe makes 8 servings. Each serving has 300 calories, 10 grams fat, 23 grams protein, 30 grams carbohydrates and 580 milligrams sodium.

Recipe Source: Food Hero

INGREDIENTS

• 3 eggs
• ½ cup peanut butter
• 1 teaspoon vanilla
• 1 can (15-16 ounces) black beans, rinsed and drained or 1¾ cups cooked, cooled black beans
• 1 cup frosted wheat cereal
• 2 teaspoons baking powder
• ½ cup firmly packed brown sugar
• ⅓ cup unsweetened cocoa powder

DIRECTIONS

1. Wash hands with soap and water.  
2. Heat oven to 350 degrees F and coat an 8x8 inch baking pan with nonstick cooking spray.
3. Combine eggs, peanut butter and vanilla in a blender or food processor. Cover and blend until combined.
4. Add beans, cereal and baking powder. Blend for 1-2 minutes or until smooth. Add brown sugar and cocoa powder. Blend until combined.
5. Bake for 23-28 minutes or until a knife inserted near the center comes out clean. Cool before cutting into 2-inch squares. Sprinkle with powdered sugar if desired. 

NUTRITION NOTE

This recipe makes 16 brownies. Each brownie has 120 calories, 5 grams fat, 5 grams protein, 17 grams carbohydrates and 160 milligrams sodium.

Recipe Source: WIC Shopper App

INGREDIENTS

• ½ medium apple
• 1 tablespoon peanut butter
• 1 whole wheat tortilla
• 2-3 tablespoons crispy rice cereal

DIRECTIONS

1. Wash hands with soap and water.
2. Wash apple. Then chop into small pieces, slice thinly or shred with a grater.
3. Spread peanut butter in a thin layer over tortilla.
4. Spread apple pieces in an even layer over peanut butter.
5. Sprinkle with cereal.
6. Roll up tightly and cut in half. 

NUTRITION NOTE

This recipe makes 2 servings. Each serving has 150 calories, 6 grams fat, 4 grams protein, 20 grams carbohydrates and 160 milligrams sodium.

Recipe Source: Iowa State University

INGREDIENTS

• 8 ounces egg noodles (4½ cups dry)
• 2 cups frozen or canned peas (drain if using canned)
• 1 can (5 ounces) tuna in water, drained
• 1 can (10.5 ounces) condensed cream of chicken soup
• ⅓ cup fat-free or 1% milk
• 1 tablespoon prepared mustard
• 1 teaspoon chicken bouillon
• ½ teaspoon onion powder
• ⅛ teaspoon black pepper

DIRECTIONS

1. Wash hands with soap and water.
2. Cook noodles using package directions. Add peas for last 3 minutes. Drain.
3. While the noodles are cooking, mix remaining ingredients in a medium bowl. Add to drained noodles and stir well.
4. Cook on low heat, stirring often, until heat through. 

NUTRITION NOTE

This recipe makes 7 servings. Each serving has 210 calories, 4 grams fat, 11 grams protein, 32 grams carbohydrates and 400 milligrams sodium.

Recipe Source: Food Hero

DIRECTIONS

1. Wash hands with soap and water.
2. Place a single layer of eggs in a saucepan. Add cold water to cover eggs by at least 1 inch. Heat over high heat until the water comes to a full boil.
3. Take the pan off the heat and cover with a lid or plate. Leave eggs in the hot water. Time depends on egg size: medium-9 minutes, large-12 minutes, extra large-15 minutes.
4. Immediately drain eggs. Serve warm, or cool completely under cold running water or in ice water. Refrigerate within 2 hours of cooking. Use peeled eggs within 2 days or refrigerate in the shell for up to a week. 

TIPS FOR EASIER PEELING

• Refrigerate eggs for 7-10 days before cooking. This gives time for the two membranes inside the shell to separate slightly.
• Let eggs cools after cooking.
• Roll the egg gently on the counter until the shell has small cracks all over.
• Start peeling at the large end.
• Hold egg under cold running water to help loosen the shell. 

Recipe Source: Food Hero