July/August 2026 Pick-WIC Newsletter
Recipes
WIC TIP
What's for Dinner?
Make a grocery list. Start by listing ingredients for the meals you plan to make and then cross off items you already have. Buying for the week can help you make fewer shopping trips.
Ingredients:
- 1 bag (32 ounces) frozen southern style hash browns
- 1 bag (3 ounces) bacon pieces
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 8 ounces shredded cheddar cheese
- ¾ cup fat-free skim milk or 1% milk
- ¼ teaspoon black pepper
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
Directions:
- Wash hands and counters with soap and water and after handling chicken.
- Spray slow cooker with nonstick cooking spray.
- Place all ingredients in the slow cooker.
- Cover and cook on low for 6 hours or until chicken reaches an internal temperature of 165 degrees F with a food thermometer.
Note: Frozen tater tots can be used instead of hash browns.
Nutrition Note:
This recipe makes 8 servings. Each serving has 330 calories, 14 grams fat, 27 grams protein, 22 grams carbohydrates and 540 milligrams sodium.
Ingredients:
- 4 ounces low fat cream cheese
- 15 ounces pink salmon or tuna, drained
- 3 tablespoons light Italian dressing
- ¼ teaspoon black pepper
- 6 (8-inch) whole wheat tortillas
- 1½ cups romaine lettuce or spinach leaves
- 1 tomato, thinly sliced and cut in half
- 1 cucumber, cut in half lengthwise and seeds removed
Directions:
- Wash hands with soap and water. Rinse fresh vegetables before preparing.
- Soften cream cheese in a medium bowl in the microwave for 10 seconds.
- Add salmon/tuna, dressing and pepper to cream cheese and stir to blend.
- Spread ⅓ cup filling to the edges on each tortilla.
- Top with lettuce/spinach leaves, then tomato and cucumber in the center of the tortilla.
- Roll up tightly before serving.
Nutrition Note:
This recipe makes 6 wraps. Each wrap has 280 calories, 11 grams fat, 20 grams protein, 26 grams carbohydrates and 740 milligrams sodium.
Recipe Source: Iowa State University Extension and Outreach
Ingredients:
- ½ cup vanilla yogurt
- ½ cup fat-free skim or 1% milk
- 1 cup frozen fruit (any variety and/or fruit mix)
Directions:
- Wash hands with soap and water.
- Blend yogurt, milk and frozen fruit together.
Nutrition Note:
This recipe makes 2 servings. Each serving has 120 calories, 1 gram fat, 6 grams protein, 21 grams carbohydrates and 65 milligrams sodium.
Adapted from Nutrition Matters, ONE
Ingredients:
- 3 cups blueberries (fresh or frozen)
- 2 teaspoons butter, softened
- 1 tablespoon all-purpose flour
- 1 tablespoon packed brown sugar
- ½ cup old fashioned rolled oats
- ½ teaspoon cinnamon
Directions:
- Wash hands with soap and water. Rinse fresh berries before preparing.
- Heat oven to 375 degrees F.
- Place blueberries in a 9-inch pie plate or 8x8-inch baking dish.
- In a small bowl, use a fork to mix butter, flour, sugar, oats and cinnamon. Sprinkle over blueberries.
- Bake for about 25 minutes.
- Top with your favorite yogurt if desired.
Nutrition Note:
This recipe makes 4 servings. Each serving has 150 calories, 3 grams fat, 3 grams protein, 30 grams carbohydrates and 25 milligrams sodium.
Recipe Source: Food Hero
Ingredients:
- 5 cups chopped vegetables (broccoli, cauliflower, carrots, onions, peppers, potatoes, zucchini)
- 1 tablespoon oil (olive, canola, vegetable)
- ¼ teaspoon black pepper
- 1 turkey kielbasa/sausage (12-14 ounces)
Directions:
- Wash hands with soap and water.
- Heat oven to 400 degrees F. Line a baking sheet with foil and spray foil with nonstick cooking spray.
- Wash and cut vegetables. Cut hard vegetables (i.e., carrots, potatoes) into smaller pieces and softer vegetables (i.e., onions, peppers) into larger pieces to ensure even cooking.
- In a large bowl, stir together chopped vegetables, oil and black pepper.
- Cut kielbasa into round pieces ¼-½ inch thick. Stir into vegetables. Spread evenly on the baking sheet.
- Bake for 15 minutes; stir. Then bake up to 25 minutes more, stirring every 5-10 minutes, until vegetables are soft.
Nutrition Note:
This recipe makes 4 servings. Each serving has 250 calories, 12 grams fat, 15 grams protein, 22 grams carbohydrates and 710 milligrams sodium.
Recipe Source: Iowa State University Extension and Outreach
Mealtime Tips
Let's Chat
Reconnect with those you love at mealtime. Ask your child, "If you could go into any TV show, what show would you want to visit?"
Why Breastfeed?
"I formula fed my first baby because I couldn't supply milk. So, with my second baby, I was so excited and encouraged to stick out breastfeeding. Glad I get to see and learn everything about it."
- Jessica, ND WIC Breastfeeding Mom
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Nutrition Matters ONE
Helpful nutrition tips and information for you and your family. Activate your ONE account today!