WIC Healthy Families Food, Fun and Facts!

Main & Side Dishes

MN WIC Program

Couscous

Printable Version: Couscous Recipe (PDF: 484KB/1 page)

  • 1 1/2 cups chicken or vegetable broth OR prepared bouillon
  • 1 cup couscous, dry

Heat broth to boiling in a medium pan. Remove from heat and stir in couscous. Cover tightly and set aside.

  • 2 Tbsp margarine
  • 1 clove garlic, chopped OR 1/4 tsp garlic powder
  • 1 red bell pepper, chopped
  • 1/2 cup carrots, shredded
  • 1/2 cup green onions, sliced
  • 1/2 tsp salt

For a variation, add:

  • 8 small mushrooms, sliced
  • 1 tsp dried dill

Melt margarine in a large fryiing pan over medium heat. Add garlic, red pepper, carrots, mushrooms and dill. Cook for 3-5 minutes until soft. Add green onions and salt.

Add couscous and mix well. Serve immediately.

Servings: 6

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Italian Broccoli & Pasta

Printable Version: Italian Broccoli & Pasta Recipe (PDF: 954KB/1 page)

  • 2 cups fettuccini noodles, dry OR whole grain pasta

Cook noodles according to package directions. Drain. Return to pot and cover so noodles stay warm.

  • No-stick cooking spray
  • 2 cups broccoli, chopped (fresh or frozen)
  • 3 Tbsp green onions, chopped

Spray large frying pan with no-stick cooking spray. Cook and stir broccoli and onions on medium-high heat for 3 minutes.

  • 1/2 tsp dried oregano
  • 1 tsp pepper
  • 1 can (14-16 oz.) stewed OR diced tomatoes with liquid

For a variation, add:

  • 1/2 tsp dried thyme

Add oregano, pepper, tomatoes and thyme. Cook until heated throughout.

  • 3 Tbsp grated Parmesan cheese

Portion the noodles onto 4 plates. Pour tomato mixture over noodles. Top with Parmesan cheese and serve.

Servings: 4

Serving idea:

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Spanish Rice Supreme

Printable Version: Spanish Rice Supreme Recipe (PDF: 737KB/1 page)

  • 1 Tbsp vegetable oil
  • 1 cup white rice, dry OR whole grain brown rice

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

Add rice to pan. Cook and stir until lightly browned (about 3-5 minutes).

  • 1 medium onion, chopped
  • 2 can s (14-16 oz. each) diced tomatoes with liquid OR tomato sauce
  • 1/2 tsp salt

Add onion, tomatoes and salt. Heat to boiling. Cover and cook over low heat for 25 minutes (IF whole grain brown rice, add 1/2 cup water and cook 45 minutes) or until the rice is soft and most of the liquid is absorbed.

Servings: 4

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Seasoned Rice

Printable Version: Seasoned Rice Recipe (PDF: 488KB/1 page)

  • 1 Tbsp vegetable oil
  • 1/2 medium onion, chopped
  • 2 cloves garlic, chopped
  • 2 cups white rice, dry

Heat oil in large pan over medium-high heat.

Add onion, garlic and rice. Cook 3-5 minutes.

  • 4 cups water
  • 1/2 tsp salt

For a variation, add:

  • 1/2 cup fresh vegetables OR frozen vegetables (try corn, peas, carrots or peppers)

Add water and salt. Bring to a boil.

Turn heat down to low. Cover and cook 15 minutes without stirring.

Stir in vegetables. Cover and cook an additional 5 minutes until heated throughout.

Servings: 6

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Fried Rice

Printable Version: Fried Rice Recipe (PDF: 440KB/1 page)

  • 2 eggs
  • 1 tsp salt
  • Pepper to taste

Beat the eggs with salt and pepper until yolk and white are combined.

  • 4 Tbsp vegetable oil

Heat 2 Tbsp vegetable oil in frying pan over medium heat. Add eggs. Cook and stir until eggs are solid and scrambled but not dry. Remove eggs and clean pan.

  • 4 cups cold cooked rice
  • 1-2 Tbsp soy sauce

Heat 2 Tbsp vegetable oil in pan over medium-high heat. Add rice. Cook and stir for 2-3 minutes until heated through. Stir in soy sauce as desired.

  • 1-2 green onions, chopped

For a variation, add:

  • Peas
  • Mushrooms or bean sprouts
  • Pork or chicken, cooked and chopped

Add scrambled eggs back into pan. Mix thoroughly. Stir in green onion and heat completely.

Servings: 4

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Wild Rice

Printable Version: Wild Rice Recipe (PDF: 905KB/1 page)

  • 1/4 cup butter OR margarine

Heat oven to 325°F.

Melt butter in a large frying pan over medium heat.

  • 1 cup wild rice
  • 1/2 cup slivered almonds
  • 2 Tbsp onion, chopped
  • 1 can (8 oz.) mushroom stems and pieces, drained

Add rice, almonds, onion and mushrooms. Cook and stir 15-20 minutes until almonds are golden brown. Pour wild rice mixture into a 1 1/2-quart baking dish.

  • 3 cups chicken broth OR prepared bouillon

Heat broth until boiling. Stir into wild rice mixture. Cover and bake 1 1/2 hours, until all liquid is absorbed and wild rice is tender and fluffy.

Servings: 6-8

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Chicken Barley Soup

Printable Version: Chicken Barley Soup Recipe (PDF: 610KB/1 page)

  • 1 Tbsp vegetable oil
  • 1 cup onion, chopped
  • 1 cup carrots, sliced
  • 1 cup celery, sliced

Heat oil in a large pan over medium heat. Add onions, carrots and celery. Cook 5 minutes until onion is tender.

  • 6 cups chicken broth OR prepared bouillon
  • 1/2 cup pearl barley
  • 2 cups cooked chicken, chopped or shredded (4 medium boneless chicken breasts or 8 thighs = 2 cups cooked, chopped chicken)

Add broth and barley. Bring to a boil.

Reduce heat to low and cook for 40 minutes, stirring occasionally.

Add chicken and cook an additional 10 minutes. Serve hot.

Servings: 8

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