Pick-WIC Paper Newsletter

Ingredients:

• 4-6 chicken thighs, skinless
• 3-4 tablespoons oil
• Salt and black pepper
• 3 cups sweet potato sticks
• 2 cups fresh broccoli

Directions:

1. Wash hands and counters with soap and water and after handling chicken.
2. Heat oven to 425 degrees F. Spray a metal baking sheet with nonstick cooking spray.
3. Place chicken on baking sheet. Rub tops with 1 tablespoon oil and season with salt and pepper. Roast in the oven for 20 minutes. 
4. Wash and peel potatoes, then cut into sticks. Toss with 1-2 tablespoons oil and a dash of salt and pepper in a bowl. Place onto baking sheet. Turn the chicken over. Roast for 25 minutes, stirring twice.
5. Toss broccoli with 1 tablespoon oil and a dash of salt. Place on baking sheet. Turn thighs over. Roast for 10 minutes or until chicken reaches an internal temperature of 165 degrees F with a food thermometer. 

Nutrition Note:

This recipe makes 6 servings. Each serving has 330 calories, 16 grams fat, 31 grams protein, 15 grams carbohydrates and 280 milligrams sodium.

Adapted from Nutrition Matters, ONE

Ingredients:

• 15 ounces pink salmon, drained
• 16 saltine crackers (crushed, about ½ cup)
• 1 egg
• 1 tablespoon oil

Directions:

1. Wash hands with soap and water.
2. In a large mixing bowl, combine salmon, cracker crumbs and egg.
3. Divide mixture into 8 balls. Shape into sticks about 4 inches long.
4. Lightly coat a skillet with nonstick cooking spray. Add oil and preheat the skillet on medium heat for 1-2 minutes. Add salmon sticks and cook for 3 minutes.
5. Flip over and cook about 3 minutes or until golden brown. 

Nutrition Note:

This recipe makes 8 salmon sticks. Each stick has 121 calories, 5 grams fat, 14 grams protein, 5 grams carbohydrates and 263 milligrams sodium.

Ingredients:

• 1 pound lean ground beef
• ¾ cup ketchup
• ¾ cup water
• 1 teaspoon chili powder
• 2 teaspoons prepared yellow mustard
• 5 whole wheat buns

Directions:

1. Wash hands with soap and water and after handling ground beef.
2. In a large skillet, brown hamburger over medium heat. Drain excess fat. 
3. Add ketchup, water, chili powder and mustard. Stir and reduce heat. Simmer until heated through, and sauce is preferred thickness.  
4. Serve on whole wheat buns. 

Nutrition Note:

This recipe makes 5 servings. Each serving has 320 calories, 11 grams fat, 22 grams protein, 34 grams carbohydrates and 750 milligrams sodium.

Ingredients:

• 24 (6 inch) bamboo skewers
• 2 cups fresh strawberries, cut in half
• 2 cups fresh blueberries
• Angel food cake, already baked and cut into cubes

Directions:

1. Wash hands with soap and water. Rinse berries before preparing.
2. Cover a baking sheet with foil; set aside.
3. Slide one strawberry, one blueberry and one angel food cake piece onto each skewer. Repeat so there are two of each item on each skewer. (Your kids can help you put the food on each skewer).
4. Place each filled skewer on the prepared baking sheet. 

Note: Chocolate chips can be melted in the microwave for 1-2 minutes and drizzled over kabobs if desired. 

Nutrition Note:

This recipe makes 24 kabobs. Each kabob (without chocolate chips) has 50 calories, 0 grams fat, 1 gram protein, 12 grams carbohydrates and 125 milligrams sodium.

Ingredients:

• 5 tablespoons butter
• 6 large eggs
• 1 cup fat-free skim or 1% milk
• 1 cup all-purpose flour
• Salt
• 1 teaspoon vanilla 

Directions:

1. Wash hands with soap and water.  
2. Heat oven to 425 degrees F. 
3. As oven heats, put butter in an ungreased 9x13 inch metal baking pan and place in over, just until melted.
4. Place eggs, milk, flour, a dash of salt and vanilla in a blender. Cover and process until smooth. Pour batter into baking dish over melted butter.
5. Bake for 22-27 minutes or until edges are golden brown and puffy. 
6. Serve with fruit, powdered sugar or syrup. 

Nutrition Note:

This recipe makes 6 servings. Each serving has 250 calories, 15 grams fat, 10 grams protein, 18 grams carbohydrates and 210 milligrams sodium.