WIC Healthy Families Food, Fun and Facts!

Main Dishes

MN WIC Program


  • Kids can help!

Vegetable Soup

Printable Version: Vegetable Soup Recipe (PDF: 491KB/1 page)

  • 2 cups broth OR prepared bouillon
  • 1 cup water

Bring broth and water to a boil in a large pot.


  • 1 can (14-15 oz.) diced tomatoes
  • 1/3 cup onion, chopped
  • 1/3 cup celery, chopped
  • 1 cup potatoes, peeled and cubed
  • 1 cup carrots, sliced
  • 1 cup peas OR corn
  • 1 cup cabbage, shredded
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp basil, dried

For a variation:

  • Substitute 2 1/2 cups frozen mixed vegetables for the potatoes, carrots and peas (add these in the last 15 minutes of cooking)

Add all vegetables and seasonings. Bring to a second boil.

Cover and reduce heat. Cook just below boiling for 30 minutes or until vegetables are tender.

Servings: 8

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Barley Soup

Printable Version: Barley Soup Recipe (PDF: 541KB/1 page)

  • 1 Tbsp vegetable oil

Heat oil in a large frying pan or pot over medium-high heat.


  • 1 cup mushrooms, sliced
  • 4 large carrots (2 cups), chopped
  • 2 celery stalks, chopped
  • 1 tsp minced garlic OR 1/2 tsp garlic powder
  • Place mushrooms, carrots, celery and garlic in a large bowl. Mix together.

Pour vegetable mixture into the frying pan or pot. Cook in the oil about 3 minutes.


  • 6 cups broth OR prepared bouillon
  • 1 cup quick-cooking barley

For a variation, add:

  • 1 tsp thyme, dried

Add broth, barley and thyme. Cover pan and cook just below boiling 15 minutes, or until carrots and barley are tender.

Servings: 4-6


NOTE:

  • This recipe uses quick-cooking barley, not medium barley, which has a longer cooking time.

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Eggplant Parmesan

Printable Version: Eggplant Parmesan Recipe (PDF: 708KB/1 page)

  • 1 large eggplant, peel left on
  • No-stick cooking spray

Heat oven to 350°F.

Place whole eggplant in a large pot of boiling water. Reduce heat and cook just below boiling for 10 minutes.

Drain eggplant and let cool. Cut into 1/2-inch slices and place in a baking dish that has been coated with no-stick cooking spray.


  • 1 cup spaghetti sauce
  • 1/2 cup dry bread crumbs OR finely crushed cracker crumbs
  • 1/2 cup grated Parmesan cheese
  • Pour spaghetti sauce over eggplant slices.
  • Mix together bread crumbs and Parmesan cheese. Sprinkle on top of spaghetti sauce.

Bake uncovered for 40 minutes.

Servings: 4-6


NOTE:

  • This is a quick and easy version of a classic Italian dish.

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Cauliflower Casserole

Printable Version: Cauliflower Casserole Recipe (PDF: 537KB/1 page)

  • 1 large head cauliflower
  • 1 Tbsp vegetable oil
  • 1 large onion, chopped

For a variation, add:

  • 1 pound mushrooms, sliced

Heat oven to 350°F.

Cut cauliflower into bite-size pieces.

Heat oil in frying pan over medium heat. Add cauliflower pieces, onion and mushrooms. Cook and stir for 5 minutes.


  • 1 Tbsp soy sauce
  • 1 tsp garlic poweder
  • 3 cups cooked white OR brown rice
  • 2 cups cheese, shredded
  • No-stick cooking spray

Combine all ingredients in a large baking dish that has been coated with no-stick cooking spray.

Cover and bake for 30 minutes.

Servings: 5-6


Serving idea:

  • Serve with grilled fish, chicken or your favorite bean dish.

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Pasta Salad

Printable Version: Pasta Salad Recipe (PDF: 597KB/1 page)

  • 2 cups spiral pasta, dry OR other pasta
  • 1 1/2 cups broccoli florets

Cook pasta as directed on package, adding broccoli for the last 5 minutes of cooking time.

Drain and rinse with cold water until completely cool.


  • 3/4 cup frozen peas, thawed
  • 2 large tomatoes, chopped OR 15-29 cherry tomatoes
  • 1 cup Italian salad dressing
  • 1 Tbsp fresh basil, chopped OR 1 tsp basil, dried
  • 8 oz. mozzarella cheese, cubed
  • 3/4 cup Parmesan cheese, shredded OR 1/4 cup grated Parmesan cheese
  • Combine all ingredients in a large bowl. Stir gently.

Chill 1 hour before serving.

Servings: 8


Tip:

  • Cut calories by using reduced-fat Italian dressing in this recipe.

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