Pick-WIC Paper Newsletter

INGREDIENTS

• 12 ounces breakfast sausage links or chopped ham
• ½ cup onion, chopped
• ½ cup red bell pepper, chopped
• 16 ounces hash browns, fresh or frozen (defrosted)
• 2 cups shredded colby-jack or cheddar cheese
• 6 eggs
• ½ cup fat-free or 1% milk
• ½ teaspoon black pepper

DIRECTIONS

1. Wash hands with soap and water.
2. Heat oven to 350 degrees. Spray a 9x9 inch baking dish with cooking spray.
3. Cut sausage into chunks and brown in a frying pan. Add onion and peppers. Sauté until softened.
4. Spread half of the hash browns in baking dish. Top with half of the sausage/vegetables, then with 1 cup cheese. Repeat layers. 
5. In a separate bowl, whisk together eggs, milk and pepper. Pour egg mixture into the pan and swirl gently to mix. 
6. Bake for 30-35 minutes or until eggs are set. 

NUTRITION NOTE

This recipe makes 6 servings. Each serving has 490 calories, 33 grams of fat, 28 grams of protein, 19 grams of carbohydrates and 800 milligrams of sodium.

Recipe Source: NDSU Extension Service Food and Nutrition

INGREDIENTS

• 3 tablespoons butter
• 3 tablespoons all-purpose flour
• 1½ cups fat-free or 1% milk 
• 1 teaspoon salt
• 1½ cups shredded sharp cheddar cheese
• 4 cups potatoes, thinly sliced

DIRECTIONS

1. Wash hands with soap and water.
2. Heat oven to 350 degrees. Spray an 8x8 inch baking dish with cooking spray.
3. In a small saucepan, melt butter on medium heat and blend in flour. Let sit for a minute.
4. Add milk, stirring with a whisk. Season with salt.
5. Cook sauce on low until smooth and boiling, stirring occasionally. Keep sauce on low and stir in 1 cup cheese.
6. Place half of potatoes in baking dish. Pour half cheese sauce over potatoes. Repeat layers. 
7. Sprinkle remaining ½ cup cheese on top. Bake for 1 hour.

NUTRITION NOTE

This recipe makes 8 servings. Each serving has 140 calories, 6 grams of fat, 5 grams of protein, 18 grams of carbohydrates and 380 milligrams of sodium.

Recipe Source: Utah WIC

INGREDIENTS

• 1 whole-wheat or corn tortilla
• 3 tablespoons pizza sauce
• ½ cup shredded mozzarella cheese 
• Favorite pizza toppings like vegetables and meats

DIRECTIONS

1. Wash hands with soap and water.
2. Heat oven to 375 degrees. 
3. Top tortilla with pizza sauce, cheese and toppings.
4. Place on a baking sheet and cook for 10-12 minutes, until the edges are brown and crispy. 

NUTRITION NOTE

This recipe makes 1 pizza. Each pizza has 300 calories, 13 grams of fat, 19 grams of protein, 28 grams of carbohydrates and 830 milligrams of sodium.

INGREDIENTS

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 teaspoons oil
• 1¼ cups chicken broth, low sodium preferred
• 1 can (10.5 ounces) cream of chicken soup, low fat/low sodium preferred
• 1 teaspoon black pepper
• ½ teaspoon garlic powder
• 2 cups whole-wheat pasta, uncooked
• 2½ cups chopped broccoli, fresh or frozen
• 1 cup shredded cheddar cheese

DIRECTIONS

1. Wash hands with soap and water.
2. In a medium skillet over medium-high heat, brown chicken in oil, about 2-3 minutes. 
3. Add broth, soup, pepper and garlic powder and stir. Add pasta and broccoli and bring to a boil
4. Cover and reduce heat to low. Simmer until pasta is tender, about 15-20 minutes. Add cheese during the last 2 minutes of cooking.

NUTRITION NOTE

This recipe makes 7 servings. Each serving, using low-sodium broth and soup, has 300 calories, 10 grams of fat, 26 grams of protein, 28 grams of carbohydrates and 300 milligrams of sodium.

Recipe Source: Food Hero

INGREDIENTS

• 2 cups cooked brown rice
• Black pepper, garlic powder, Italian seasoning to taste
• 1 can (8 ounces) tomato sauce, low sodium preferred
• 2 bell peppers, diced
• 1 can (15-16 ounces) black beans, drained and rinsed
• 1 cup shredded cheddar cheese

DIRECTIONS

1. Wash hands with soap and water.
2. Heat oven to 400 degrees.
3. Spray an 8x8 inch baking dish with cooking spray.
4. Add pepper, garlic powder and Italian seasoning to cooked rice as desired.
5. In a large bowl, mix rice, tomato sauce, peppers and beans. Put in baking dish. Top with cheese.
6. Bake for 35 minutes. Remove from oven and cool 10 minutes before serving. 

NUTRITION NOTE

This recipe makes 4 servings. Each serving using low sodium tomato sauce has 360 calories, 11 grams of fat, 17 grams of protein, 49 grams of carbohydrates and 360 milligrams of sodium.

Recipe Source: Wisconsin WIC Cookbook