Pick-WIC Paper Newsletter

Ingredients:

• 1 pound lean ground beef and 1 pound lean ground turkey (or 2 pounds of the same ground meat)
• ½ cup plain bread crumbs
• 1 large egg
• ½ cup grated parmesan cheese
• 1 tablespoon Italian seasoning
• 1 teaspoon garlic powder
• Salt and pepper to taste
• ½ cup finely shredded carrots (optional)

Directions:

1. Wash hands with soap and water and after handling ground meats.
2. Heat oven to 425 degrees F. Spray a metal baking sheet with cooking spray.
3. Combine all ingredients in a bowl. Shape into meatballs and place on baking sheet.
4. Bake for 16-18 minutes or until meatballs reach an internal temperature of 165 degrees F with a food thermometer. Turn meatballs a couple of times while baking so they brown evenly.  

Nutrition Note:

This recipe makes 12 servings (4 meatballs). Each serving, using ground beef and turkey, has 160 calories, 8 grams fat, 17 grams protein, 4 grams carbohydrates and 150 milligrams sodium.

Adapted from Nutrition Matters, ONE

Ingredients:

• 24 meatballs (½ Easy Meatballs recipe)
• 3 cups carrot sticks
• 2 cups sugar snap peas
• 2 tablespoons vegetable oil
• ¼ teaspoon salt
• ⅛ teaspoon black pepper
• ⅛ teaspoon garlic powder

Directions:

1. Wash hands with soap and water.  
2. Heat oven to 425 degrees F. Spray metal baking sheet with cooking spray.
3. Prepare the Easy Meatballs recipe or use leftover frozen meatballs. Place meatballs on one side of the sheet.
4. Toss carrot sticks with 1½ tablespoons oil, ⅛ teaspoon salt, pepper and garlic powder. Pour onto baking sheet. Roast for 20-25 minutes, stirring once.
5. Toss peas with ½ tablespoon oil and ⅛ teaspoon salt. Add to sheet pan and roast for another 10 minutes.
6. If using raw meatballs, be sure they reach an internal temperature of 165 degrees F with a food thermometer before serving. 

Nutrition Note:

This recipe makes 6 servings. Each serving has 250 calories, 12.5 grams fat, 19 grams protein, 15 grams carbohydrates and 300 milligrams sodium.

Adapted from Nutrition Matters, ONE

Ingredients:

• 2 slices 100% whole wheat bread
• 1 tablespoon peanut butter
• 1 tablespoon jam or jelly

Directions:

1. Wash hands with soap and water.
2. Spread peanut butter on one slice of bread. Spread jam or jelly on the other slice. Put one slice of bread on top of the other.
3. Cut out a circle using a knife or pressing down with a large cup.
4. Seal the sandwich by pressing down the edges with a fork. 

Nutrition Note:

This recipe makes 1 sandwich. Each sandwich has 270 calories, 10 grams fat, 10 grams protein, 42 grams carbohydrates and 310 milligrams sodium.

Ingredients:

• 2 cups old fashioned rolled oats
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• ¼ teaspoon salt
• 2 eggs
• ½ cup packed brown sugar
• 1½ teaspoons vanilla
• 2 cups fat-free skim or 1% milk
• 4 teaspoons butter or margarine, melted
• 2 cups fresh or frozen raspberries or blackberries
• ½ cup chopped walnuts (optional)

Directions:

1. Wash hands with soap and water. Rinse berries if using fresh.
2. Heat oven to 375 degrees.
3. In a medium bowl, mix oats, baking powder, cinnamon and salt. In a separate bowl, beat eggs until blended. Stir in brown sugar, vanilla, milk and butter. Pour wet ingredients into the dry ingredients and stir until well combined. Add berries and stir lightly.
4. Pour mixture into 2-quart baking dish. Sprinkle with chopped walnuts if desired.
5. Bake for 20-30 minutes or until top is golden brown. 

Nutrition Note:

This recipe makes 6 servings. Each serving has 280 calories, 7 grams fat, 9 grams protein, 46 grams carbohydrates and 270 milligrams sodium.

Recipe Source: Food Hero

Ingredients:

• ½ cup all purpose flour
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 egg
• 1 tablespoon fat-free skim or 1% milk
• 1 cup shredded cheddar cheese
• ½ cup bread crumbs
• 1 cup crisp rice cereal
• 3 chicken breast halves, cut in half
• 2 tablespoon butter, melted

Directions:

1. Wash hands and counters with soap and water and after handling chicken.  
2. Heat oven to 350 degrees F. Spray a 9 x 13-inch baking dish with cooking spray.
3. In a bowl, mix flour, salt, pepper and garlic powder. In a separate bowl, beat together egg and milk. In a third bowl, mix cheese, bread crumbs and cereal. Coat chicken pieces in flour mixture, dip in egg mixture, then press into bread crumb mixture to coat. Arrange in baking dish. Drizzle melted butter over chicken.
4. Bake for 50 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 315 calories, 14 grams fat, 28 grams protein, 19 grams carbohydrates and 690 milligrams sodium.

Recipe Source: Utah WIC