WIC Healthy Families Food, Fun and Facts!

Main Courses: Chicken & Turkey

MN WIC Program


  • Kids can help!

Chicken Noodle Soup

Printable Version: Chicken Noodle Soup Recipe (PDF: 1.20MB/1 page)

  • 1 Tbsp vegetable oil
  • 1 medium onion, chopped
  • 1/2 cup carrots, diced
  • 1 cup celery, diced

Heat oil in a large pan over medium-high heat. Add onion, carrots and celery. Cook 3-5 minutes or until onion is tender.


  • 5 cups chicken broth OR prepared bouillon
  • 1/2 tsp garlic powder
  • 1/2 tsp garlic powder
  • 1/4 tsp black pepper
  • 1 bay leaf
  • 1 cup peas
  • 2 cups cooked or leftover chicken, chopped

For a variation, add:

  • 1 1/2 cups frozen mixed vegetables for the carrots and peas
  • Mix broth, garlic powder, pepper, bay leaf, peas and chicken in a separate bowl.

Add this mixture to the pan on the stovetop.


  • 1 cup noodles or other pasta, dry

Add noodle and reduce heat to a low boil. Cook uncovered for 10-15 minutes, stirring occasionally, until pasta and vegetables are tender. Remove bay leaf and serve.

Servings: 6

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Chicken & Wild Rice Soup

Printable Version: Chicken & Wild Rice Soup Recipe (PDF: 691KB/1 page)

  • 3 Tbsp oil
  • 1 cup onion, chopped
  • 1 cup carrots, finely chopped

Heat oil in a large pot over medium-high heat. Add onion and carrots. Cook and stir 3 minutes.


  • 3 cups chicken broth OR prepared bouillon
  • 1 1/2 cups baking potato, peeled and cubed
  • 1 tsp garlic powder

Add broth, potato and garlic powder to pot. Bring to a boil. Cover and reduce heat. Cook just below boiling for 10-15 minutes or until potato is tender.


  • 3 cups milk
  • 1/3 cup flour
  • 2 cups cooked chicken, cubed
  • 2 cups cooked wild rice OR brown rice OR 1 can cooked wild rice
  • Salt and pepper to taste

For a variation, add:

  • 2 1/2 cups American or cheddar cheese, shredded
  • Combine milk and flour. Stir with a fork or whisk until blended.

Add the milk mixture to the potato mixture. Cook and stir 5 minutes or until slightly thick. Remove from heat.

Add cheese and stir until cheese melts. Stir in chicken, wild rice, salt and pepper. (Soup thickens when cheese is added.)

Servings: 8

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White Chili

Printable Version: White Chili Recipe (PDF: 1.01MB/1 page)

  • 2 Tbsp vegetable oil
  • 1 cup onion, chopped

For a variation, add:

  • 1 pound lean ground turkey OR chopped chicken

Heat vegetable oil in a large pan over medium heat. Add onion and turkey. Cook until meat is browned throughout.


  • 1 tsp garlic powder
  • 1 tsp cumin
  • 6 cups chicken broth OR prepared bouillon
  • 1 can (15-16 oz.) corn OR 1 package (10 oz.) frozen corn
  • 1 can (15-16 oz. white beans, drained (such as cannellini, great northern or navy - use 2 cans if not using meat)
  • 1/2 cup wild or brown rice, dry

For a variation, add:

  • 1 green pepper, diced

Add garlic powder, cumin, broth, corn, beans, rice and green pepper to pan. Mix well.

Cook just below boiling for 30-40 minutes, until rice is tender.

Servings: 6

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Chicken Pozole

Printable Version: Chicken Pozole Recipe (PDF: 1.09MB/1 page)

  • 1 chicken (4 1/2 - 5 pounds)
  • 12 cups water
  • 4 medium onions, chopped
  • 4-6 stalks of celery, diced

Clean out chicken. Rinse inside and out with cold water. Place chicken, water, 1 onion, celery in a large pot. Heat to boiling. Reduce heat to medium-low and cover. Cook 1 hour until chicken is very tender.

Remove chicken from broth and let cool. Take chicken meat off bones and shred into bite-size pieces. Remove any bones from broth.


  • 2 cans (4 1/2 oz. each) chopped green chilies, drained OR 2-3 fresh poblano chilies OR jalapeño peppers, seeded and chopped(See NOTE)
  • 4 large cloves garlic, chopped
  • 2 cans (15 - 16 oz. each) hominy, drained
  • 1 Tbsp salt
  • 2 Tbsp ground cumin
  • 1 Tbsp chili powder
  • 1 tsp ground or dried oregano
  • 1/2 cup fresh cilantro, chopped
  • 3 Tbsp lime or lemon juice

Add remaining onions, chilies and garlic to broth. Cook over medium-high heat for 5 minutes.

NOTE: Be Careful! When handling chilies or peppers, if possible wear gloves. The seeds and white ribbing provide the spiciness. Do not touch your children's or your eyes - even if it has been hours after handling chilies and you have washed your hands with soap.

Add the chicken, hominy, salt, cumin, chili powder and oregano. Reduce heat to medium-low and cook 30 minutes.

Stir in cilantro and lime juice before serving.

Servings: 6


Serving Idea:

  • This soup is traditionally served with chopped avocado and sliced radishes.

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Oven-Fried Chicken

Printable Version: Oven-Fried Chicken Recipe (PDF: 1.01MB/1 page)

  • 1/4 cup margarine OR butter

Heat oven to 425°F.

Place margarine in a 13x9-inch pan. Place pan in the oven for 2-3 minutes until margarine is melted. Remove pan from oven.


  • 1/2 cup flour
  • 1/2 tsp salt
  • 1/4 tsp pepper

For a variation, add:

  • 1 tsp paprika
  • Mix the flour, salt, pepper and paprika in a large re-sealable plastic bag.

  • 3 - 3 1/2 pounds cut-up broiler-fryer chicken
  • Place 2 or 3 pieces of chicken at a time in the bag. Seal the bag and shake to coat chicken with flour mixture.

Place chicken in a single layer in margarine in pan.

Bake uncovered 30 minutes. Remove from oven and turn chicken pieces over. Continue baking 30 minutes longer until chicken pieces are no longer pink in the center.

Servings: 6


Tip:

  • Cut calories in this recipe by removing the skin from the chicken before cooking (grip and pull skin with a paper towel).

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Baked Chicken Nuggets

Printable Version: Baked Chicken Nuggets Recipe (PDF: 950KB/1 page)

  • 1 cup cornflakes
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder

For a variation, add:

  • 1 tsp paprika
  • 1/2 tsp Italian seasoning

Heat oven to 400°F.

  • Place cornflakes in re-sealable plastic bag and crush to crumbs using hands, a cup or a rolling pin.
  • Add garlic powder, onion powder, paprika and Italian seasoning to crumbs. Seal bag and shake to mix.

  • 1 1/2 pounds boneless chicken, thawed, cut into 1-inch pieces
  • No-stick cooking spray
  • Add a few pieces of chicken at a time to crumb mixture. Shake to coat evenly.

Spray a baking sheet with no-stick cooking spray. Place chicken pieces on the cooking sheet so they are not touching. Bake 16-20 minutes. Check chicken by cutting into the center to make sure they are cooked through.

Servings: 4

Serving Idea:

  • Dip nuggets in barbecue sauce, mustard or sweet and sour sauce.

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Sesame Chicken

Printable Version: Sesame Chicken Recipe (PDF: 1.07MB/1 page)

  • 1 egg white, beaten
  • 1 Tbsp water
  • 4 chicken breasts, boneless and skinless, thawed
  • 3/4 cup dry bread crumbs OR saltine cracker crumbs

Heat oven to 350°F.

  • Mix egg white and water together in a medium bowl. Dip chicken breasts in egg white mixture, then in crumbs to coat.

  • No-stick cooking spray

Spray a frying pan with no-stick cooking spray and heat over medium heat. Add coated chicken to pan and cook until golden brown on both sides.


  • 2 Tbsp butter, melted
  • 1/2 cup chicken broth OR prepared bouillon
  • 1 Tbsp soy sauce
  • 1/4 cup sesame seeds
  • Mix melted butter, broth and soy sauce together in a small bowl. Brush chicken with broth and sprinkle with sesame seeds.

Place chicken in baking dish. Bake for 35-40 minutes. Spoon sauce from bottom of the dish over chicken occasionally while baking.

Servings: 4


Tip:

  • Check out low sodium options for soy sauce next time you're in the grocery store.

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Chicken & Stuffing Bake

Printable Version: Chicken & Stuffing Bake Recipe (PDF: 1.17MB/1 page)

  • No-stick cooking spray
  • 4 chicken breasts OR 8 chicken thighs, boneless and skinless, thawed

Heat oven to 350°F.

Place chicken in an 8-inch baking dish that has been sprayed with no-stick cooking spray.


  • 4 slices cheese
  • Cover chicken with cheese slices.

  • 1 can (10-12 oz.) condensed cream of mushroom soup OR cream of chicken OR cream of celery
  • 1/2 cup milk
  • 2 cups dry seasoned stuffing cubes
  • 2 Tbsp margarine OR butter, melted
  • Mix soup and milk. Pour over chicken.
  • Sprinkle stuffing cubes over chicken.

Drizzle melted butter over stuffing.

Cover and bake 1 hour.

Servings: 4-6


Tip:

  • American, cheddar or Swiss cheese are all good in this recipe.

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Stir Fry

Printable Version: Stir Fry Recipe (PDF: 869KB/1 page)

  • 1 pound boneless beef OR pork OR chicken, thawed OR 1 package (12-16 oz.) extra firm tofu

Slice meat or chicken into thin strips 1 1/2 to 2 inches long. OR Drain and gently press tofu to remove as much water as possible. Cut into bite-size cubes.

Wash cutting board.


  • 3 cups fresh, frozen OR canned vegetables (such as onion, broccoli, carrots, pea pods, kale, peppers, bok choy, mushrooms, celery, spinach, zucchini, cauliflower
  • 2 Tbsp vegetable oil

Slice vegetables into this strips or bite-sized pieces.

Heat oil 2-3 minutes in a wok or large frying pan over medium-high heat. Add half of meat, chicken or tofu to pan. Cook 4-5 minutes until browned and cooked through. Stir occasionally. Remove to a bowl and cook remianing meat, chicken or tofu. Add it to the bowl.

Place vegetables in the pan. Cook and stir 3-5 minutes until crisp-tender.


  • 3 Tbsp purchased stir fry sauce
  • 2-3 cups cooked rice

Return cooked meat, chicken or tofu to pan with vegetables. Add stir-fry sauce and bring to a boil. Cook and stir 1-2 minutes. Serve over warm rice.

Servings: 4


Tip:

Beef top round, sirloin or flank steak; pork steak, chops or tenderloin; and chicken breasts or thighs are all good choices for a great stir fry.

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Fajitas

Printable Version: Fajitas Recipe (PDF: 928KB/1 page)

  • 1 pound boneless beef OR pork OR chicken, thawed OR 1 package (12-16 oz.) extra firm tofu
  • 1 large bell pepper (green, yellow or red), cut into strips
  • 1 large onion, cut into thin wedges
  • 1 clove garlic, finely chopped OR 1/4 tsp garlic powder
  • 1/2 tsp oregano

Slice beef, pork or chicken into thin strips. OR Drain and gently press tofu to remove as much water as possible. Cut into 2-inch by 1/2-inch strips.

Combine with bell pepper, onion, garlic and oregano in a large bowl.


  • 1/3 cup Italian salad dressing

Add dressing and stir gently to coat. Let stand 10 minutes. Drain and discard dressing.

Heat a large frying pan over medium-high heat. Add vegetable-meat mixture to pan. Cook and stir 10 minutes until meat, chicken or tofu is cooked throughout.

Wrap tortillas in dampened paper towels. Microwave on high for 1 minute or until softened. Top tortillas with chicken mixture and roll up.

Servings: 4-6


Serving Idea:

  • 8 flour tortillas

Serve topped with salsa or your favorite shredded cheese.


Tip:

  • You can choose from beef top round, sirloin or flank steak; pork steak, chops or tenderloin; chicken breasts or thighs for fajitas.

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Chicken Pasta Primavera

Printable Version: Chicken Pasta Primavera Recipe (PDF: 1.08MB/1 page)

  • 8 cups water
  • 2 cups (7-8 oz.) pasta, dry

Bring 8 cups of water to a boil in a large pan. Add pasta and cook 7-8 minutes.


  • 2 cups broccoli OR spinach, chopped
  • 2 carrots OR red bell peppers, sliced

For a variation, add:

  • Try 3 cups frozen vegetables of your choice in place of the broccoli and carrots.

Add vegetables to the boiling pasta. Cook 3-4 minutes. Drain. Cover pan to keep food hot.


  • 1 Tbsp vegetable oil
  • 2 cups cooked or leftover chicken OR turkey, chopped small
  • 1/2 tsp garlic powder

Heat oil in frying pan over medium heat. Add cooked chicken and garlic powder. Cook for 5 minutes.


  • 1/2 cup ranch OR Caesar dressing
  • 1/4 cup grated Parmesan cheese
  • 1/4 tsp dried basil
  • Black pepper to taste

Stir dressing, cheese, basil and pepper into meat mixture. Add to pasta and vegetables. Stir gently.

Serve immediately.

Servings: 4

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Roast Turkey

Printable Version: Roast Turkey Recipe (PDF: 1.64MB/1 page)

  • Whole frozen turkey
  • Salt

Cooking Times:

  • 8 to 12 pounds - 2 3/4 to 3 hours
  • 12 to 14 pounds - 3 to 3 3/4 hours
  • 14 to 18 pounds - 3 3/4 to 4 1/4 hours
  • 18 to 20 pounds - 4 1/4 to 4 1/2 hours

Thaw packaged turkey in refrigerator inside a plastic bag or other leak-proof container. A 15-pound turkey takes about 3 days to thaw.

Remove packet of neck and giblets from inside the turkey. These can be cooked separately in boiling water and chopped for dressing or gravy.

Wash turkey inside and out with cold water. Drain well.

Tuck wing tips behind the shoulders of the turkey. Season the inside of the turkey with salt.

Place turkey breast side up in a shallow roasting pan. For even cooking, do not stuff the turkey.

Place in oven and set oven to 325°F or higher. Bake until meat thermometer inserted in thigh reaches at least 180°F and juices are clear.

A tent of aluminum foil may be placed over the turkey after it has reached a golden brown.

When done, remove from oven and let stand 15 minutes before carving.

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Turkey Wild Rice Casserole

Printable Version: Turkey Wild Rice Casserole Recipe (PDF: 1.06MB/1 page)

  • 1 box (6-7 oz.) original long grain and wild rice

Cook rice according to box directions.

Heat oven to 350°F.


  • 1 1/2 cups cornflakes OR potato chips
  • Place cornflakes in re-sealable plastic bag and crush using hands, a cup or a rolling pin.

  • 4 cups cooked turkey OR chicken, cubed or shredded
  • 2 cans (10-12 oz. each) condensed cream of chicken soup
  • No-stick cooking spray

Mix turkey, wild rice and soup together in a large bowl. Pour into a 9x13-inch pan coated with no-stick cooking spray.

  • Sprinkle crushed cornflakes over the turkey and rice mixture.

Bake for 1 hour and serve.

Servings:6-8


Tips:

  • This is a great way to use leftover turkey or chicken.
  • This casserole can be prepared ahead of time or frozen.

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