Recipes
November 2026 Pick-WIC Newsletter
WIC TIP
What's for Dinner?
Love your leftovers. Plan to have meals that can be eaten for two days in a row. For example, cook extra chicken one night for tacos and use the leftovers in a soup or pasta dish the next night. It is good to have days when you don’t have to cook and can use leftovers.
Ingredients:
- 4 medium sweet potatoes, washed
- ½ pound cooked chicken breast
- ¼ cup barbecue sauce
- ½ cup shredded cheddar cheese
- ¼ cup diced green onions, optional
- ½ cup fresh cilantro, optional
Directions:
- Wash hands and counters with soap and water and after handling chicken.
- Pierce potatoes with a fork. Cook on an appropriate dish (microwave or oven-safe) on high for 8-10 minutes in the microwave or at 400 degrees F for 50 minutes in the oven. Potatoes are done when tender after being pierced with a fork.
- Mix cooked chicken and barbecue sauce in a bowl.
- Top each potato with chicken, shredded cheese and onion/cilantro, if desired.
Nutrition note:
This recipe makes 4 servings. Each serving has 270 calories, 6 grams fat, 18 grams protein, 34 grams carbohydrates and 360 milligrams sodium.
Recipe source: NDSU Extension Service
Ingredients:
- 2 tablespoons soy sauce, low sodium preferred
- ½ teaspoon garlic powder or 2 cloves garlic, minced
- 1 teaspoon black pepper
- ½ pound lean pork, ground or small cubes
- 1 teaspoon vegetable oil
- ¼ cup sliced or grated carrots
- 1 cup chopped onion
- 1 cup chopped vegetables, fresh, frozen or leftovers
- 2 cups cooked brown rice, cooled
Directions:
- Wash hands with soap and water and after handling pork.
- In a small bowl, mix soy sauce, garlic powder and pepper. Set aside.
- In a large skillet over medium-heat, sauté pork in oil until just lightly browned. If using ground pork, break it into crumbles as it cooks.
- Add carrots, onions and vegetables. Sauté until tender, stirring frequently.
- Stir in rice and soy sauce mixture, breaking up any clumps of rice. Continue to heat and stir until heated through.
Nutrition note:
This recipe makes 4 servings. Each serving using low-sodium soy sauce has 280 calories, 11 grams fat, 15 grams protein, 31 grams carbohydrates and 380 milligrams sodium.
Recipe source: Food Hero
Ingredients:
- 1 whole chicken (4 pounds)
- 1 cup chicken broth, low sodium preferred
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon dried basil
Directions:
- Wash hands with soap and water and after handling chicken.
- Place chicken in slow cooker. Pour broth over chicken. Top with seasonings.
- Cover and cook on low heat for 8-10 hours until chicken reaches an internal temperature of 165 degrees F with a food thermometer.
Nutrition note:
This recipe makes 12 servings. Each serving using low-sodium broth has 180 calories, 10 grams fat, 20 grams protein, 0 grams carbohydrates and 160 milligrams sodium.
Ingredients:
- 4 pounds pork roast
- 1 cup chicken broth, low sodium preferred
- ½ teaspoon black pepper
- 1 teaspoon Cajun seasoning
Directions:
- Wash hands and counters with soap and water and after handling pork roast.
- Cut fat off roast and place in a skillet. Cover over medium high heat, until roast is brown on all sides.
- Place roast, chicken broth and seasonings in a slow cooker. Cover and cook on low heat for 6-8 hours or until the roast reaches an internal temperature of 145 degrees F with a food thermometer.
- Remove roast form the slow cooker and let sit for 15 minutes. Pull meat apart with two forks and return to the slow cooker to keep warm before serving.
Nutrition note:
This recipe makes 12 servings. Each serving using low-sodium broth has 180 calories, 6 grams fat, 28 grams protein, 0 grams carbohydrates and 70 milligrams sodium.
Adapted from Nutrition Matters, ONE
Ingredients:
- 1 pound lean ground beef
- 3½ cups water
- 1 jar (24 ounces) spaghetti sauce
- 2 cups whole grain spaghetti, broken
- 1 cup shredded mozzarella cheese
Directions:
- Wash hands and counters with soap and water and after handling ground beef.
- Brown meat in a large skillet over medium-high heat. Drain excess fat.
- Stir in water and spaghetti sauce. Bring to a boil.
- Add spaghetti, cover pan and simmer for 10-15 minutes, stirring often to prevent sticking.
- When spaghetti is tender, top with cheese.
Nutrition note:
This recipe makes 8 servings. Each serving has 330 calories, 11 grams fat, 22 grams protein, 38 grams carbohydrates and 500 milligrams sodium.
Recipe adapted from: Food Hero
Mealtime Tips
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Reconnect with those you love at mealtime. Ask your child, "What are you thankful for?"
Why Breastfeed?
"My immunities from previous vaccines passed to my children and helped keep them safe during times where they couldn't be vaccinated. What I can pass through my milk and give to my kids - it's amazing!"
- Jayme, ND WIC Breastfeeding Mom
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Nutrition Matters ONE
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