RECIPES: Around the World

DC WIC participants come from all around the world!  Choose one night a week to dine in another country. All you need is a cooking space and your WIC foods. No need for a passport! While you're looking, notice the blue icons along the left side of the recipe cards. Each icon represents a food you can buy with your WIC checks! Here's a key:

Yogurt

Cereal

Juice

Beans

Fish

Peanut Butter

TOFU

Tofu

Milk

Grains 

Eggs

Cheese

Fruit/Vegetable

Instructions:

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  1. Combine the first four ingredients in a large bowl. Add chicken slices and stir until chicken is well-coated. Marinate for 15 minutes.

  2. Cook chicken in pan on grill or stovetop for 3 minutes, or until no longer pink. Stir in onions and peppers. Cook 3 to 5 minutes, or until done to your liking.

  3. Divide mixture evenly among tortillas. Top each with 2 teaspoons salsa, 2 teaspoons plain yogurt, and 2 teaspoons shredded cheese. Roll up and serve.

Ingredients: 

  • 1/4 cup lime juice

  • ​1 or 2 cloves garlic, minced

  • 1 teaspoon chili powder

  • 1/2 teaspoon ground cumin

(In place of the spices, you can use a packet of taco seasoning)

  • 3 pounds boneless, skinless chicken breasts, cut in 1/4-inch strips

  • 1 large onion, sliced

  • 1 green or red bell pepper, slivered

  • 12 low-fat, whole-wheat 8-inch tortillas

  • 1/2 cup salsa

  • 1/2 cup plain yogurt

  • 1/2 cup low-fat shredded cheddar cheese

Servings: 12

Time: 25 minutes

Chicken Fajitas

Adapted from Mayo Clinic at http://www.mayoclinic.org/healthy-lifestyle/recipes/chicken-fajitas/rcp-20049943

Spanish Macaroni

Servings: 4           Time: 30 min

Ingredients: 

  • 1/2 pound lean ground beef or turkey

  • 1 green pepper, chopped (about 1/2 cup)

  • 1 small onion, chopped (about 1/2 cup)

  • 2 cups water

  • 1/2 cup tomato sauce

  • 1 can (28 ounces) diced tomatoes

  • 1 1/2 cups whole wheat macaroni, uncooked

  • 1-2 teaspoons chili powder

Instructions:​

  1. Brown the ground meat in a large skillet. Transfer mixture to a colander set over a bowl and rinse with warm water to remove grease. Return to skillet.

  2. Add the chopped green peppers and onions. Cook over medium heat until tender.

  3. Add the water, tomato sauce, diced tomatoes, macaroni, and chili powder.

  4. Bring to a boil. Reduce heat to low and simmer for 10 minutes. Stir often to keep the macaroni from sticking.

  5. Serve while hot.

Adapted from Iowa State University at http://www.extension.iastate.edu/foodsavings/recipes/spanish-macaroni

Chinese Veggies and Rice

Servings: 4           Time: 30 minutes

Ingredients: 

  • 1 cup brown rice

  • ½ pound broccoli

  • 2 medium celery stalks

  • 1 medium carrot

  • 1 small jalapeño or other chili pepper (optional)

*these vegetables can be replaced with a bag of mixed stir-fry vegetables that you can buy in the freezer aisle at your grocery store.

  • 1 clove garlic (or 1/8 teaspoon powdered)

  • 6 ounces boneless chicken pieces or firm tofu

  • ¼ cup low-sodium soy sauce

  • 1 Tablespoon brown sugar

  • 1 Tablespoon cornstarch

  • 2 Tablespoons canola oil

  • ½ teaspoon ground ginger (optional)

Instructions:​

  1. Cook rice following package directions. Set aside. Cover to keep warm. 

  2. Rinse and chop broccoli and celery. Peel, rinse, and chop carrots. (If using frozen mixed vegetables, skip this step.) Rinse and mince jalapeño. Peel and finely chop garlic.

  3. If using chicken, remove any skin. Cut chicken or tofu into small pieces.

  4. In a small bowl, stir together soy sauce, brown sugar, and cornstarch. Add 1 teaspoon of the minced jalapeño. Stir.

  5. In a medium skillet over medium-high heat, heat oil. Add ground ginger and stir. Add chicken or tofu. Cook, stirring occasionally, until slightly browned and starting to cook through, about 2 minutes.

  6. Add chopped veggies. Stir frequently. Cook until veggies are tender and chicken is completely cooked but not dry, about 5–7 minutes.

  7. Add soy sauce mixture. Bring to a boil. Reduce heat. Simmer until sauce is slightly thickened, about 2 minutes.

  8. Serve over warm brown rice.

Recipe from Cooking Matters at https://cookingmatters.org/recipes/chinese-veggies-and-rice

TOFU

Asian Noodles with Peanut Butter Sauce

Servings: 8           Time: 45 minutes

Ingredients: 

  • 1 (16 ounce) package whole wheat pasta

  • ¼ cup peanut butter

  • ⅓ cup warm water

  • ¼ cup low-sodium soy sauce

  • 2 Tablespoons cider vinegar

  • 4 teaspoons sugar

  • 1 bag frozen vegetables, such as broccoli or snow peas, thawed

Optional Ingredients:

  • 2 teaspoons red pepper flakes

Instructions:​

  1. Cook pasta using package directions. Make sauce and veggies while pasta cooks.

  2. In a medium bowl, combine peanut butter and warm water. Stir into a smooth, thin sauce.

  3. Add soy sauce, vinegar, and sugar. Mix until sugar dissolves. If using, stir in red pepper flakes.

  4. In a microwave-safe bowl, add thawed frozen veggies and ½ cup water. Steam in microwave for 3-5 minutes. Drain any excess water.

  5. Pour peanut sauce and steamed veggies over cooked, drained pasta. Toss to combine. Serve warm or cold.

Recipe from Cooking Matters at https://cookingmatters.org/recipes/asian-noodles-peanut-butter-sauce

Instructions:

​

  1. Melt the butter in a frying pan over medium heat.

  2. Place on of the tortillas in the pan and sprinkle the cheese over the top. Place the other tortilla on top.

  3. Cook until the cheese is melted, 2-3 minutes, then flip the quesadilla and cook the other side until golden-brown.

  4. Cut into 4-6 wedges and serve with salsa and/or cilantro yogurt dip

  5. If you want to get creative, try putting other fillings inside, such as diced bell peppers, tomatoes, or ground beef.

Ingredients: 

  • 2 8-inch whole wheat tortillas

  • 1 tablespoon of butter

  • ¼ cup of cheddar cheese, shredded

Servings: 1

Time: 10 minutes

Cheese Quesadilla

Cilantro Yogurt Dip 

Servings: 6           Time: 1 hour

Ingredients: 

  • 2 cups plain nonfat yogurt

  • ¼ cup finely minced cilantro

  • ½ teaspoon salt

Instructions:​

  1. Line a large strainer with a coffee filter or paper towel and place over a mixing bowl.

  2. Pour in yogurt and let sit until some of the liquid has drained away and the yogurt is the consistency of sour cream, about one hour.

  3. Transfer to small mixing bowl; stir in salt and cilantro. Makes about 1½ cups.

Recipe from Dairy Good at https://dairygood.org/content/recipes/confetti-quesadillas-with-cilantro-yogurt-dip

Black Beans and Brown Rice

Servings: 4           Time: 45 minutes

Ingredients: 

  • 4 cups water

  • 2 cups uncooked brown rice

  • 1 (20-ounce) can of no-salt black beans

  • 3 cloves garlic, minced

Instructions:​

  1. Bring the water and rice to boil in a medium pan or pot. Simmer for 35-40 minutes covered, or until the water is absorbed and the rice is tender and cooked through.

  2. When the rice is close to finished, in a medium pan, cook the black beans along with their liquid and the garlic on medium-high heat for 5-6 minutes. 

  3. Combine the rice and beans together, and serve. 

Recipe from the Whole Grains Council at http://wholegrainscouncil.org/recipes/black-beans-brown-rice

Simple Frittata

Servings: 2           Time: 20 minutes

Ingredients: 

  • 4 eggs

  • 1/4 cup liquid, such as milk, tomato juice, broth

  • 1/4 tsp. dried thyme leaves OR herb of your choice

  • Salt and pepper, as desired

  • 1 cup filling (such as chopped broccoli and cheese, cubed ham and bell peppers, or other toppings that you like)

  • 2 tsp. butter OR vegetable oil

Instructions:​

  1. Beat eggs, liquid, thyme, and salt and pepper in a medium bowl until blended. Add filling and mix well.

  2. Heat butter in 6 to 8-inch nonstick omelet pan or skillet over medium heat until hot. Pour egg mixture; cook over low to medium heat until eggs are almost set, 8 to 10 minutes.

  3. Remove from heat. Cover and let stand until eggs are completely set and no visible liquid egg remains, 5 to 10 minutes. Cut into wedges.

Recipe from Incredible Egg at http://www.incredibleegg.org/recipe/simple-frittata/