Pick-WIC Paper Newsletter

INGREDIENTS

• 2 cups water
• 1½ cups uncooked whole wheat macaroni
• 1 teaspoon margarine or butter
• 2 tablespoons all-purpose flour
• ¼ teaspoon salt
• ¼ teaspoon dry mustard
• 1¼ cups 1% or fat-free skim milk
• 1¼ cups (5 ounces) grated cheddar cheese

DIRECTIONS

1. Wash hands with soap and water.
2. In a 10-inch skillet or saucepan, bring water to a boil. 
3. Add macaroni and margarine/butter. Stir to prevent sticking. Cover pan and reduce heat to low. Simmer for 5 minutes (do not drain water).
4. Mix flour, salt and mustard. Add ¼ cup milk and stir until smooth. Add remaining milk. Set aside. 
5. Remove skillet cover and cook macaroni until most of the water is gone.
6. Stir and add milk mixture and cheese. Mix well. Cook and stir until all cheese melts and sauce is bubbly and thick. 

NUTRITION NOTE

This recipe makes 4 servings. Each serving has 340 calories, 14 grams fat, 16 grams protein, 37 grams carbohydrates and 420 milligrams sodium.

Recipe Source: Food Hero

INGREDIENTS

• 6 cups potatoes, cubed
• 1 cup water
• 4 cups chicken broth, low sodium preferred
• ¼ cup onion, diced
• ½ cup carrots, thinly sliced
• ¼ cup margarine or butter, melted
• ¼ teaspoon black pepper
• 1 can (12 ounces) fat-free evaporated milk
• 3 tablespoons parsley
• 1-2 cups cooked ham or sausage (optional) 

DIRECTIONS

1. Wash hands with soap and water.  
2. Combine all ingredients except evaporated milk, parsley and meat (if using) in a large slow cooker.  
3. Cover and cook on low for 7 hours or high for 4 hours.  
4. Add evaporated milk, parsley and meat (if using) 30 minutes before serving. 

NUTRITION NOTE

This recipe makes 9 servings. Each serving using low sodium chicken broth and ham has 200 calories, 7 grams fat, 11 grams protein, 24 grams carbohydrates and 360 milligrams sodium.

INGREDIENTS

• 1 box (3.4 ounces) instant pudding mix, any flavor
• 2 cups 1% or fat-free skim milk
• 36 graham cracker squares

DIRECTIONS

1. Wash hands with soap and water. 
2. In a mixing bowl, add milk to pudding mix and prepare according to package directions.
3. Spread one graham cracker square with about 2 tablespoons pudding. 
4. Put another cracker on top like a sandwich.
5. Wrap in plastic wrap and freeze  

NUTRITION NOTE

This recipe makes 18 sandwiches. Each sandwich has 90 calories, 1.5 grams fat, 2 grams protein, 17 grams carbohydrates and 150 milligrams sodium.

INGREDIENTS

• ½ cup rolled oats
• ½ cup plain low-fat yogurt
• ½ cup 1% or fat-free skim milk
• ½ teaspoon cinnamon
• ¼ cup fresh strawberries
• ½ cup sliced bananas

DIRECTIONS

1. Wash hands with soap and water. 
2. In a plastic container, add oats. 
3. Pour in yogurt, milk and cinnamon and stir gently to combine.
4. Add fruit and cover container with a lid.
5. Refrigerate overnight or for at least 4 hours. 

NUTRITION NOTE

This recipe makes 1 serving with 295 calories, 4 grams fat, 11 grams protein, 56 grams carbohydrates and 58 milligrams sodium.

Recipe Source: Massachusetts WIC Program

INGREDIENTS

• 1 cup orange juice
• ½ cup pineapple juice
• ½ cup low-fat plain or vanilla yogurt
• 1 banana, peeled and sliced
• 2 cups fresh spinach leaves
• 2 cups crushed ice or frozen fruits/vegetables 

DIRECTIONS

1. Wash hands with soap and water. 
2. Combine all ingredients in a blender.
3. Puree until completely smooth.
4. Serve immediately. 

NUTRITION NOTE

This recipe makes 4 servings. Each serving has 90 calories, 0.5 grams fat, 3 grams protein, 20 grams carbohydrates and 35 milligrams sodium.

Recipe Source: Food Hero