September/October 2026 Pick-WIC Newsletter
Recipes
WIC TIP
What's for Dinner?
Try meal theme nights. Theme meals can be a great way for your family to try new foods. They help keep meals fun and interesting. Ideas include Sandwich Sunday, Taco Tuesday, breakfast for dinner, snack meals and pizza night.
Ingredients:
- 3 boneless, skinless chicken breasts (around 1 pound), cut into strips
- 2 bell peppers (any variety), washed and cut into strips
- 1 onion, peeled and cut into strips
- 2 tablespoons vegetable oil
- 1 teaspoon Cajun seasoning
- 1 teaspoon garlic powder
Directions:
- Wash hands and counters with soap and water and after handling chicken.
- Heat oven to 425 degrees F.
- Toss chicken and vegetables with oil and seasonings in a bowl. Pour onto sheet pan.
- Roast in oven for 25-35 minutes until chicken reaches an internal temperature of 165 degrees F with a food thermometer. Stir a couple of times during the roasting process.
- Serve in whole wheat or soft corn tortillas with shredded cheese and salsa.
Nutrition Note:
This recipe makes 6 servings. Each serving has 360 calories, 17 grams fat, 26 grams protein, 28 grams carbohydrates and 810 milligrams sodium.
Ingredients:
- 1⅓ cups whole-wheat and 1⅓ cups all-purpose flours (or 2⅔ cups all-purpose flour)
- 1 teaspoon salt
- 2¼ teaspoons baking powder
- 1¼ teaspoons baking soda
- 3 cups low-fat buttermilk
- 3 large eggs
- 1 tablespoon maple syrup
- ¼ cup butter or margarine, melted
Directions:
- Wash hands with soap and water. Heat oven to 425 degrees F. Coat an 18x13-inch rimmed baking sheet with cooking spray.
- Whisk flours, salt, baking powder and soda in a large bowl. Whisk buttermilk, eggs and maple syrup in a medium bowl. Whisk into flour ingredients. Gently whisk in butter. Batter will be lumpy. Let stand 5 minutes.
- Spread batter on baking sheet. Bake for 15 minutes until golden brown and toothpick inserted comes out clean.
- Note: Buttermilk can be made by adding enough milk to 3 tablespoons lemon juice or vinegar to make 3 cups.
Nutrition Note:
This recipe makes 24 servings. Each serving has 100 calories, 3 grams fat, 3 grams protein, 14 grams carbohydrates and 320 milligrams sodium.
Recipe Source: NDSU Extension Service
Barbeque: Layer sliced turkey or chicken, barbecue sauce and a slice of Colby Jack cheese on a whole wheat bun. Heat in the microwave and serve.
Club: Top whole wheat toast with a slice of turkey, a slice of ham, lettuce and tomato. Spread lightly with mayonnaise.
Salad: Combine chopped meat (turkey, chicken, tuna or salmon) with mayonnaise and a small amount of pickle relish. Serve with your favorite whole wheat bread product (bread, English muffin, sandwich thins or buns).
Adapted from Nutrition Matters, ONE
Ingredients:
- ½ whole wheat English muffin
- 1½ tablespoons pizza or spaghetti sauce
- 1 tablespoon shredded cheese, any variety
- 4 tablespoons chopped vegetables, fruit or cooked meat (any combination)
Directions:
- Wash hands with soap and water. Rinse or scrub fresh fruits and vegetables, if using, under running water before preparing.
- Heat oven to 400 degrees F.
- Lightly toast English muffin half.
- Spread sauce on muffin. Add cheese and toppings of your choice.
- Bake 5-7 minutes or until muffin is lightly browned and cheese is melted.
Nutrition Note:
This recipe makes 1 pizza with 110 calories, 2 grams fat, 5 grams protein, 18 grams carbohydrates and 260 milligrams sodium.
Recipe Source: Food Hero
Ingredients:
- 1 pound lean ground beef
- 1 packet (1 ounce) taco seasoning, reduced sodium preferred
- 1 bag (10 ounces) scoop tortilla chips
- 1-2 cups shredded cheddar cheese
- Toppings: taco sauce, chopped tomatoes, shredded lettuce, etc.
Directions:
- Wash hands and counters with soap and water and after handling ground beef.
- Heat oven to 350 degrees.
- Place tortilla scoops on baking sheet.
- Prepare taco meat according to instructions on taco seasoning packet.
- Use a small spoon to fill tortilla scoops with taco meat. Sprinkle each scoop with cheese.
- Bake for about 8 minutes or until cheese is melted and scoops are warmed.
- Top with toppings as desired.
Nutrition Note:
This recipe makes 6 servings. Each serving has 460 calories, 26 grams fat, 23 grams protein, 36 grams carbohydrates and 600 milligrams sodium.
Mealtime Tips
Let's Chat
Reconnect with those you love at mealtime. Ask your child, "What happens when you get sleepy?"
Why Breastfeed?
"Fed is best, but my milk has all she needs to thrive the best."
- Natalie, ND WIC Breastfeeding Mom
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Tell others about the healthy food, nutrition education and breastfeeding support WIC offers.
Nutrition Matters ONE
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