Pick-WIC Paper Newsletter

INGREDIENTS

• 2 cups brown rice, uncooked
• 1 package (12 ounces) frozen stir-fry vegetables
• 1 pound boneless, skinless chicken breasts
• 1 teaspoon oil
• 1 can (8 ounces) pineapple chunks in 100% juice
• ¼ cup sweet and sour sauce

DIRECTIONS

1. Wash hands with soap and water.
2. Cook rice according to package instructions, and remove stir-fry vegetables from freezer to thaw.  
3. Cut chicken in ¾ inch pieces. Wash hands and counters with soap and water after cutting chicken. 
4. Heat oil in skillet over medium heat. When oil is hot, add chicken and cook until done.   
5. Add vegetables, pineapple (undrained) and sauce to skillet. Cook over medium low heat for about 5 minutes. Serve over rice.   

NUTRITION NOTE

This recipe makes 5 servings. Each serving has 370 calories, 5 grams fat, 32 grams protein, 48 grams carbohydrates and 130 milligrams sodium.

Recipe Source: Iowa State University Extension

INGREDIENTS

• 1 pound lean ground beef
• 1 medium onion, chopped
• 1 small bell pepper, chopped
• 1 cup instant brown rice, uncooked
• 2 cups chopped tomatoes
• 1 cup water
• 1 tablespoon chili powder
• 1 tablespoon oregano
• 1 teaspoon salt
• ½ cup shredded cheddar cheese 

DIRECTIONS

1. Wash hands with soap and water.  
2. Brown meat in a large skillet over medium-high heat. Drain excess fat. Add onion and peppers. Cook for 8-10 minutes until vegetables are soft.  
3. Add rice, tomatoes, water and spices. Mix well and bring to a boil. Reduce heat to medium low, cover and simmer for 20 minutes. Sprinkle with cheese and serve.  
4. Note: If using regular brown rice, use 2 cups water and cook for an additional 20 minutes. 

NUTRITION NOTE

This recipe makes 8 servings. Each serving has 240 calories, 9 grams fat, 15 grams protein, 26 grams carbohydrates and 580 milligrams sodium.

Recipe Source: Food Hero

INGREDIENTS

• 1 cup instant brown rice, uncooked
• 1 cup water
• ¼ teaspoon cinnamon
• ¼ to ½ cup 1% or fat-free skim milk

DIRECTIONS

1. Wash hands with soap and water. 
2. Cook brown rice according to package directions.
3. Spoon into bowls and top with cinnamon and milk.
4. Other toppings to try include: raisins, chopped apple, applesauce, canned peaches, banana slices, blueberries, flavored yogurt.  

NUTRITION NOTE

This recipe makes 4 servings. Each serving has 90 calories, 1 gram fat, 3 grams protein, 18 grams carbohydrates and 15 milligrams sodium.

INGREDIENTS

• ½ pound lean ground beef
• 2 cups pizza sauce
• 1½ cups low-fat cottage cheese
• 2 cup cooked brown rice
• ½ cup shredded mozzarella cheese

DIRECTIONS

1. Wash hands with soap and water. 
2. Heat oven to 325 degrees. Coat a 9x9 inch baking pan with nonstick cooking spray.
3. In a skillet, brown ground beef. Drain excess fat. Add pizza sauce and simmer for 10 minutes.
4. In a mixing bowl, combine cottage cheese and rice.
5. In a baking pan, layer ⅓ rice mixture then ⅓ meat mixture; repeat twice. Sprinkle with mozzarella cheese.   
6. Bake for 30 minutes. 

NUTRITION NOTE

This recipe makes 5 servings. Each serving has 300 calories, 9 grams fat, 24 grams protein, 30 grams carbohydrates and 730 milligrams sodium.

INGREDIENTS

• 1 teaspoon oil
• 1 cup chopped vegetables (like bell peppers, onion, corn, tomato, zucchini, etc.)
• ⅛ teaspoon salt
• 1 cup cooked brown rice
• 1 cup cooked meat or beans
• ⅛ teaspoon garlic powder
• ⅛ teaspoon oregano
• 2 tablespoons salsa, shredded cheese or low-fat sour cream

DIRECTIONS

1. Wash hands with soap and water. 
2. In a medium skillet, heat oil over medium-high heat. Add vegetables and salt. Cook until tender-crisp, about 3-5 minutes.
3. Add cooked rice, meat/beans and seasonings. Heat through.
4. Divide into two bowls and top with salsa, cheese or sour cream. 

NUTRITION NOTE

This recipe makes 2 servings. Each serving has 320 calories, 12 grams fat, 19 grams protein, 35 grams carbohydrates and 410 milligrams sodium.

Recipe Source: Food Hero