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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Combine the first four ingredients in a large bowl. Add chicken slices and stir until chicken is well-coated. Marinate for 15 minutes.
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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.
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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:
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1/4 cup lime juice
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1 or 2 cloves garlic, minced
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1 teaspoon chili powder
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1/2 teaspoon ground cumin
(In place of the spices, you can use a packet of taco seasoning)
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3 pounds boneless, skinless chicken breasts, cut in 1/4-inch strips
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1 large onion, sliced
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1 green or red bell pepper, slivered
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12 low-fat, whole-wheat 8-inch tortillas
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1/2 cup salsa
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1/2 cup plain yogurt
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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:
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1/2 pound lean ground beef or turkey
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1 green pepper, chopped (about 1/2 cup)
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1 small onion, chopped (about 1/2 cup)
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2 cups water
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1/2 cup tomato sauce
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1 can (28 ounces) diced tomatoes
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1 1/2 cups whole wheat macaroni, uncooked
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1-2 teaspoons chili powder
Instructions:
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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.
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Add the chopped green peppers and onions. Cook over medium heat until tender.
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Add the water, tomato sauce, diced tomatoes, macaroni, and chili powder.
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Bring to a boil. Reduce heat to low and simmer for 10 minutes. Stir often to keep the macaroni from sticking.
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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:
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1 cup brown rice
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½ pound broccoli
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2 medium celery stalks
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1 medium carrot
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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.
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1 clove garlic (or 1/8 teaspoon powdered)
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6 ounces boneless chicken pieces or firm tofu
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¼ cup low-sodium soy sauce
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1 Tablespoon brown sugar
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1 Tablespoon cornstarch
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2 Tablespoons canola oil
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½ teaspoon ground ginger (optional)
Instructions:
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Cook rice following package directions. Set aside. Cover to keep warm.
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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.
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If using chicken, remove any skin. Cut chicken or tofu into small pieces.
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In a small bowl, stir together soy sauce, brown sugar, and cornstarch. Add 1 teaspoon of the minced jalapeño. Stir.
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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.
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Add chopped veggies. Stir frequently. Cook until veggies are tender and chicken is completely cooked but not dry, about 5–7 minutes.
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Add soy sauce mixture. Bring to a boil. Reduce heat. Simmer until sauce is slightly thickened, about 2 minutes.
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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:
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1 (16 ounce) package whole wheat pasta
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¼ cup peanut butter
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⅓ cup warm water
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¼ cup low-sodium soy sauce
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2 Tablespoons cider vinegar
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4 teaspoons sugar
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1 bag frozen vegetables, such as broccoli or snow peas, thawed
Optional Ingredients:
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2 teaspoons red pepper flakes
Instructions:
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Cook pasta using package directions. Make sauce and veggies while pasta cooks.
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In a medium bowl, combine peanut butter and warm water. Stir into a smooth, thin sauce.
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Add soy sauce, vinegar, and sugar. Mix until sugar dissolves. If using, stir in red pepper flakes.
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In a microwave-safe bowl, add thawed frozen veggies and ½ cup water. Steam in microwave for 3-5 minutes. Drain any excess water.
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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:
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Melt the butter in a frying pan over medium heat.
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Place on of the tortillas in the pan and sprinkle the cheese over the top. Place the other tortilla on top.
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Cook until the cheese is melted, 2-3 minutes, then flip the quesadilla and cook the other side until golden-brown.
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Cut into 4-6 wedges and serve with salsa and/or cilantro yogurt dip
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If you want to get creative, try putting other fillings inside, such as diced bell peppers, tomatoes, or ground beef.
Ingredients:
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2 8-inch whole wheat tortillas
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1 tablespoon of butter
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¼ cup of cheddar cheese, shredded
Servings: 1
Time: 10 minutes
Cheese Quesadilla




Cilantro Yogurt Dip
Servings: 6 Time: 1 hour
Ingredients:
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2 cups plain nonfat yogurt
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¼ cup finely minced cilantro
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½ teaspoon salt
Instructions:
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Line a large strainer with a coffee filter or paper towel and place over a mixing bowl.
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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.
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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:
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4 cups water
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2 cups uncooked brown rice
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1 (20-ounce) can of no-salt black beans
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3 cloves garlic, minced
Instructions:
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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.
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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.
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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:
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4 eggs
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1/4 cup liquid, such as milk, tomato juice, broth
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1/4 tsp. dried thyme leaves OR herb of your choice
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Salt and pepper, as desired
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1 cup filling (such as chopped broccoli and cheese, cubed ham and bell peppers, or other toppings that you like)
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2 tsp. butter OR vegetable oil
Instructions:
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Beat eggs, liquid, thyme, and salt and pepper in a medium bowl until blended. Add filling and mix well.
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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.
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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/




