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Minnesota State Office - WIC Program

800-657-3942 (toll-free)

651-201-4444 (state office)

Find your WIC Clinic Phone Number

Contact Info

Minnesota State Office - WIC Program

800-657-3942 (toll-free)

651-201-4444 (state office)

Find your WIC Clinic Phone Number

WIC Main Course Recipes

Kids can help!

Tofu: Broccoli Tofu Casserole | Tofu Casserole | Tortilla Roll-ups

Other WIC Recipes

Broccoli Strata

6 slices bread
No-stick cooking spray

Heat oven to 325°F.

Coat 8x8-inch baking pan with no-stick cooking spray.

Break bread into pieces.

Place half of pieces in prepared pan.

1 1/2 cups broccoli, chopped and cooked
1 1/2 cups cheese, shredded
1 cup cooked chicken, chopped OR cooked turkey

For a variation, add: 1 Tbsp onion, chopped finely

Top bread with vegetables, cheese, meat and onion.

Place remaining bread on top.

5 eggs
2 cups milk
1/2 tsp salt

Mix eggs, milk and salt in a bowl.

Pour eggs mixture over bread mixture in pan.

Press bread down gently so bread soaks up egg mixture.

Cover and refrigerate for at least 1 hour or overnight.

Bake uncovered for 1 - 1 1/4 hours or until center is firm.

Servings: 6

French Toast

4 eggs
2/3 cup milk
1/2 tsp salt

For a variation, add: 1 tsp vanilla and/or 1 tsp cinnamon

Beat above ingredients until smooth and blended.

Pour into a flat shallow dish.

No-stick cooking spray
6 slices bread

Coat frying pan with no-stick cooking spray and heat on medium heat.

Dip bread in egg mixture to coat both sides.

Cook until golden brown on both sides.

Servings: 6

Other Cooking Options: Coat dipped bread with cornflake crumbs. Bake at 450°F for 15 minutes in the OVEN.

Toppings: Fruit dip, applesauce, yogurt and cut-up fruit, maple syrup, powdered sugar

Egg Salad Spread

4-6 hard-boiled eggs, chopped
4-6 hard-boiled eggs, chopped
1/4 cup celery, chopped
2 Tbsp dill or sweet pickles, chopped
1/4 cup mayonnaise
1 Tbsp onion, finely chopped
Salt and pepper to taste

To make hard-boiled eggs:
Place eggs in a single layer in pan.
Fill pan with water to at least 1 inch above eggs.
Cover pan and quickly bring just to boiling. Remove from heat.
Let stand, covered, for 17 minutes (Extra-large eggs: 20 minutes).
Immediately run cold water over eggs or put them in ice water until completely cool.

Combine all ingredients and mix well.

Servings: 4

For a variation, add: 1/2 tsp mustard

Serving Ideas: Eat with crackers, on bread, in pocket bread or plain.

Macaroni & Cheese

2 cups dry pasta elbow macaroni, spirals or wheels

Cook macaroni following package directions. Drain well.

3 Tbsp butter
3 Tbsp flour
1/2 tsp salt
1/8 tsp pepper
2 cups milk

For a variation, add: 1/4 cup minced onion and/or 1 cup cooked vegetables

Melt butter in a separate pan. Add flour, salt and pepper. Stir until smooth. Add milk slowly while stirring. Add onion.

Cook over medium heat until mixture boils and thickens, stirring constantly.

2 cups American cheese, shredded or cut into cubes

Stir in cheese. Cook until the cheese melts.

Add cooked macaroni and cooked vegetables to the cheese sauce and heat through.

Other Cooking Options: Heat oven to 350°F. Coat a 2-quart baking dish with no-stick cooking spray. Pour the cooked mixture into the baking dish. Top with 1/4 cup dry bread crumbs. Bake uncovered for 30-35 minutes.

Servings: 4-6

Mini Pizzas

2 English muffins or bagels

Heat oven to 350°F.

Cut English muffins or bagels in half and toast.

1/2 cup pizza or tomato sauce
1/2 cup mozzarella cheese, shredded
1 cup diced vegetables (try zucchini, broccoli, tomato, onion or green pepper)

Spread pizza sauce on each English muffin or bagel half.
Sprinkle each half with cheese.
Arrange vegetable pieces over cheese.
Place on baking sheet.

Bake 10 minutes or until cheese is melted.

Servings: 4

Potato Cheese Soup

4 cups potatoes, peeled and diced
2 cups water
1 tsp salt

Place diced potato, water and salt in a large pot and bring to a boil. Cover and reduce heat to medium-low. Cook 10 minutes or until potato is soft. Do not drain.

Pour most of the potatoes and water into a blender pitcher, leaving 1 to 2 cups in the pot.

1 tsp onion powder
1/4 tsp garlic powder
1/4 tsp pepper

Add onion powder, garlic powder and pepper to the blender pitcher.

Cover tightly and blend until smooth. Pour blended potato mixture from the blender pitcher into the pot.

1 1/2 cups milk
2 cups cheddar cheese, shredded
3 cups vegetables of your choice, chopped, cooked and drained (for example, broccoli, carrots, cauliflower, zucchini, spinach or peas are great choices).

Add milk, cheese and cooked vegetables.

Stir and warm over medium heat until cheese melts. Add more milk if you would like the soup to be thinner.

Servings: 4-6

Serving Ideas: Try this popular soup with popcorn sprinkled on top of each bowl.

Scrambled Egg Enchiladas

6 eggs
1 jar (12-16 oz.) salsa

For a variation, add: 1/2 cup onion, chopped and/or 1/2 cup green pepper, chopped

Heat oven to 350°F.

Beat together eggs, onion, green pepper and half of the salsa in a medium bowl.

No-stick cooking spray

Coat frying pan with no-stick cooking spray and heat over medium heat. Add egg mixture and cook until firm, stirring constantly.

1/2 cup cheese, shredded
6 tortillas

Add 1/4 cup cheese to eggs. Continue cooking until cheese melts.

Spread 1/6 of the egg mixture in the middle of each tortilla. Roll tortillas around the filling. Place the rolls in an 8x8-inch baking dish.

Pour the rest of the salsa over rolls.

Sprinkle with remaining cheese.

Bake for 10 minutes or until cheese is melted.

Servings: 4-6

Vegetable Quiche

1 1/3 cups flour
1/3 cup shortening
3 Tbsp water
OR purchased pie crust

Heat oven to 350°F.

Cut shortening into chunks.

Mix into flour with fingers or large fork until pieces are pea-sized.
Stir in water just until flour is evenly moistened.
Form dough into a ball.

Roll into a 10-inch circle on a lightly floured surface or between 2 sheets of plastic wrap on a dampened surface.

Place dough circle in an 8- or 9-inch pie plate.

Fold dough edge under evenly and pinch to form an edge.

1 cup cheese, shredded
1 1/2 cups vegetables, cooked OR use 3 cups lightly packed chopped fresh spinach

Spread cheese on bottom of pie crust.

Spoon cooked vegetables over cheese.

3 eggs
2 cups milk

Combine eggs and milk. Mix well.

Pour over cheese and vegetables.

Bake for 1 hour or until a knife inserted in the center comes out clean.

Servings: 6

Baked Chicken Nuggets

1 cup cornflakes

Place cornflakes in re-sealable plastic bag.

Crush to crumbs using hands, a cup or a rolling pin.

1/4 tsp garlic powder
1/4 tsp onion powder
1 tsp paprika (optional)
1/2 tsp Italian seasoning (optional)

Add ingredients listed above to crumbs.

Seal bag and shake to mix.

1 and 1/2 pounds boneless chicken, thawed, cut into 1-inch pieces

Add a few pieces of chicken at a time to crumb mixture.

Shake to coat evenly.

No-stick cooking spray

Heat oven to 400°F.

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.

Serving Suggestions: Dip nuggets in barbecue sauce, mustard or sweet and sour sauce.

Servings: 6

Chicken & Wild Rice Soup

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

Chicken Noodle Soup

3 Tbsp oil

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

1 cup onion, chopped
1 cup carrots, finely chopped

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
1/4 tsp black pepper
1 bay leaf (optional)
1 cup peas (optional)
2 cups cooked or leftover chicken, chopped

Mix ingredients listed above in a separate bowl.

Add this mixture to the pan on the stovetop.

1 cup noodles or other pasta, dry

Add noodles 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.

Variation: Used 1 and 1/2 cups frozen mixed vegetables instead of carrots and peas.

Servings: 6

Fajitas

1 pound boneless beef, 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

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-tofu mixture to pan. Cook and stir 10 minutes until tofu is cooked throughout.

8 flour tortillas

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

Servings: 4-6

Serving Idea: Serve topped with salsa or your favorite shredded cheese.

Some Good Choices:

Beef top round, sirloin or flank steak
Port stead, chops or tenderloin
Chicken breasts or thighs

Oven-fried Chicken

Heat oven to 425°F.

1/4 cup margarine or butter

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
1 tsp paprika (optional)

Mix the ingredients listed above in a large re-sealable plastic bag.

3 - 3 and 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 by removing the skin before cooking (grip and pull skin with a paper towel).

Sesame Chicken

1 egg white, beaten
1 Tbsp water
4 chicken breasts, boneless and skinless, thawed
3/4 cup dry bread crumbs or saltine cracker crumbs
No-stick cooking spray
2 Tbsp butter, melted
1/2 cup chicken broth or prepared bouillon
1 Tbsp soy sauce
1/4 cup sesame seeds

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.

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.

Mix melted butter, broth and soy sauce together in a small bowl.

Brush chicken with broth.

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

Stir Fry

1 pound boneless beef, pork or chicken, thawed* or 1 package (12-16 oz) extra firm tofu

Slice meat or chicken into thin strips 1½ to 2 inches long. Or: Drain and gently press tofu to remove as much water as possible. Cut into bite-sized cubes. Wash cutting board thoroughly.

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 remaining 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

* Some good choices:

Beef top round, sirloing or flank steak
Pork steak, chops or tenderloin
Chicken breasts or thighs

Crispy Fish

No-stick cooking spray

Heat oven to 350°F. Spray a baking dish with no-stick cooking spray.

2 pounds fish fillets, thawed

Rinse fish and pat dry with paper towels.

3/4 cup milk or buttermilk
2 drops hot sauce (optional)
1/4 tsp garlic powder

Combine milk, hot sauce and garlic powder in a shallow bowl.

3 cups cornflakes or 1 cup dry bread crumbs

Put cornflakes in a re-sealable plastic bag.

Crush cornflakes into fine crumbs using hands, a rolling pin or a cup.

1/4 tsp pepper
1/4 tsp salt
1/4 tsp onion powder

Add pepper, salt and onion powder to bag with crumbs.

Shake to combine.

Pour crumb mixture into a shallow bowl.

Dip each piece of fish in milk, then crumbs, coating completely.

Place on prepared baking sheet.

Bake for 20 minutes or until cooked through.

Servings: 6

Serving Idea: Serve with a tossed salad.

Fish Sticks

No-stick cooking spray

Heat oven to 475°F. Spray a baking sheet with no-stick cooking spray.

2 and 1/2 cups cornflakes

Put

Crush

Pour

3/4 pound white fish fillet, such as cod, tilapia or walleye, thawed
Salt and pepper to taste (or lemon pepper)

Rinse fish and pat dry with paper towels.

Slice fish into 8 pieces that are 3/4-inch to 1-inch wide. Season with salt and pepper

2 Tbsp butter, melted

Dip

Place

Sprinkle

Bake 12 minutes or until cooked through.

Servings: 2

Variation: Add 2 tsp grated lemon peel to the crumbs and 2 Tbsp lemon juice to the butter.

Tuna Macaroni Salad

1 cup elbow macaroni, dry

Cook macaroni as directed on package. Drain and let cool.

2 cans (5-6 oz. each) tuna, drained OR 2 pouches (6-7 oz. each) tuna
1/4 cup celery, chopped
3/4 cup carrots, grated OR cooked peas

Combine

1/2 cup mayonnaise OR mayonnaise-type salad dressing
2 Tbsp onion, finely chopped
1/4 tsp pepper

Stir

Spoon

Stir

Cover and refrigerate for at least one hour to chill salad thoroughly.

Servings: 6

Tuna Melt Sandwiches

1 can (5-6 oz.) tuna, drained OR 1 pouch (6-7 oz.) tuna OR 1 can (6 oz.) salmon, drained
2 Tbsp dill or sweet pickle, chopped
4-6 Tbsp mayonnaise OR mayonnaise-type salad dressing
1/3 cup cheese, diced
Salt and pepper to taste

Heat oven to 350°F.

Combine

4 hamburger buns OR 8 slices bread

Spread

Place

Wrap

Bake for 15 minutes.

Servings: 4

Tuna Noodle Casserole

2 1/2 cups egg noddles OR other pasta, dry
1 cup peas, frozen OR carrots, frozen OR leftover vegetables (no need to boil)

Heat oven to 375°F.

Cook noodles according to package directions, adding peas during the last 2 minutes of cooking time. Drain.

1 can (10-12 oz.) condensed cream of mushroom soup
1/2 cup milk
1/2 tsp garlic powder

Mix

1 can (5-6 oz.) tuna, drained OR 1 pouch (6-7 oz.) tuna
3 cups cornflakes

Stir in noodles, peas and tuna. Pour into a 1 1/2-quart casserole dish (a cake pan can also be used).

Put

Crush

Bake 15 minutes. Top with crushed cornflakes. Bake 5-10 minutes more or until thoroughly heated.

Servings: 4

Tuna Salad Spread

1 can (5-6 oz.) tuna, drained OR 1 pouch (6-7 oz.) tuna
1/4 cup celery, chopped
1/4 cup mayonnaise OR mayonnaise-type salad dressing

Combine

Stir

Servings: 2

For a variation, add: 3 Tbsp green onion, chopped; 1/4 cup chopped apples, cucumbers, slivered almonds, or green pepper for added zest

Serving Ideas: Tuna Salad can be spread on bread, rolled in a tortilla, put on top of crackers or served with lettuce.

Salmon Burgers

1 can (14-16 oz.), drained OR 2 pouches (7-8 oz. each) salmon
8 saltine crackers

Remove skin from fish and flake with a fork. Mash fish with bones in a medium bowl.

Place crackers in a re-sealable plastic bag.

Crush crackers into crumbs using a rolling pin or cup.

Add to bowl.

3 Tbsp Caesar dressing OR cucumber dill dressing OR mayonnaise-type salad dressing

For a variation, add: 1/4 cup sweet red pepper, diced; 1 tsp lemon juice; and 4 drops hot sauce

Add dressing and any variation ingredients.

Mix well.

No-stick cooking spray
4 hamburger buns

For a variation, add: Avocado slices, lettuce leaves and/or tomato slices

Shape into 4 patties. Coat a large frying pan with no-stick cooking spray and place over medium heat. Cook salmon patties, turning once, until lightly browned on each side.

Place on buns. Top with lettuce, tomato and avocado.

Servings: 4

Tips: The bones in salmon are a good source of calcium. Look for whole grain buns and light salad dressing.

Baked Meatballs

1 slice bread
1 and 1/2 pounds ground meat
1 beaten egg
1/3 cup milk
3 Tbsp onion, finely chopped or 1/4 tsp onion powder
1 clove garlic, finely chopped or 1/4 tsp garlic powder
1/4 tsp salt
1 tsp Worcestershire sauce (optional)

To Prepare:

Heat oven to 350°F.

Tear bread into ¼-inch pieces.

Mix all ingredients together in a bowl until blended.

Roll into 1 and 1/2-inch balls.

Place on baking sheet without touching.

Bake for 20 minutes or until no pink remains in the center of meatballs.

Servings: 6

Quick Meal Tip:Freeze half of the meatballs to use later in soup, sandwiches, or spaghetti.

Goulash

1 pound ground beef
1/2 cup onion, chopped or 2 tsp onion powder
3 cups elbow macaroni, dry
1 can (28-30 oz) whole tomatoes
1/4 tsp each: Chili powder, Salt, Pepper, and Seasoned salt (optional)

To prepare:

Cook ground beef and onion in frying pan over medium heat until meat is brown throughout. Drain.

Cook macaroni following the directions on the package. Drain.

Combine meat, cooked macaroni, tomatoes and seasonings. Heat through and serve.

Servings: 8

Lasagna

1 pound ground beef OR turkey OR 2 cups cooked black beans OR 2 cups cooked zucchini, bell peppers and onions
1 jar (26 oz.) spaghetti sauce
1 1/2 cups water

Heat oven to 350°F.

Cook ground beef in a large pan until meat is brown throughout. Drain.

Add spaghetti sauce and water. Heat until boiling. Reduce heat and cook just below boiling for 10 minutes.

1 container (15 oz.) ricotta cheese OR 2 cups small curd cottage cheese
2 cups (8 oz.) mozzarella cheese, shredded
1/2 cup grated Parmesan cheese
2 eggs
1 tsp salt
1/4 tsp pepper
9 lasagna noodles, dry

Stir together ricotta cheese, 1 cup of mozzarella cheese, Parmesan cheese, eggs, salt and pepper in a medium bowl.

Pour 1 cup cooked sauce into a 13x9-inch baking pan. Top with 3 uncooked lasagna noodles. Cover noodles with another 1 cup sauce and 1/2 of cheese mixture. Repeat. Top with lasagna noodles and remaining sauce. Sprinkle with remaining cup of mozzarella cheese. Cover with foil.

Bake 45 minutes. Remove foil and bake another 15 minutes until bubbly. Let stand 10 minutes before serving.

Servings: 10-12

Pot Roast

2 Tbsp vegetable oil
3 - 3 and 1/2 pounds boneless beef roast (rump, chuck or round)
1 envelope dry onion soup mix
2 and 1/2 cups water
4 medium potatoes, peeled and cut into 1-inch pieces
4 carrots, sliced

To prepare:

Heat oil over medium-high heat in a large pot or Dutch oven. Add roast. Cook and turn until outside of roast is brown.

Blend dry soup mix with water. Add to pot and bring to a boil over high heat.

Reduce heat to low. Cover and cook just below boiling for 2 hours, turning roast occasionally.

Add potatoes and carrots. Cover and cook another 30 minutes or until vegetables and meat are tender.

SLOW COOKER (CROCK POT) DIRECTIONS: Layer roast on top of vegetables in slow cooker. Add soup mix combined with water. Cover and cook on low 8-10 hours or on high 4-6 hours or until roast is tender.

OVEN DIRECTIONS: Heat oven to 325°. Combine soup mix with water. Place roast and soup mixture in a covered baking dish or roaster. Bake for 1 hour 45 minutes. Add potatoes and carrots. Cover and bake another 45 minutes or until beef and vegetables are tender.

Servings: 8

Skillet Stroganoff

1 pound ground beef or venison
1/2 cup onion, chopped
1 can (10-11 oz) condensed cream of mushroom soup
1/2 soup can of milk
1 can (4 oz) mushrooms, drained
1 tsp garlic powder
Salt and pepper to taste
3-4 cups egg noodles, dry
1 container (8 oz) or 1 cup sour cream

To prepare:

Cook ground meat and onion in a large frying pan over medium heat until meat is thoroughly brown.

Stir in soup, milk, mushrooms and seasonings. Continue cooking until heated through.

Cook noodles as directed on package. Drain and cover to keep hot.

Add sour cream to meat mixture just before serving.

Put serving of cooked noodles on each dinner plate and top with meat mixture.

Serving Variation: Serve over brown rice instead of noodles. Try quick-cooking brown rice for convenience.

Servings: 4

Meal Idea: Beef Stroganoff, Broccoli, Fruit Salad, and Milk

Sloppy Joes

2 pounds ground beef or turkey
1 medium onion, chopped
2 cans (10-12 oz each) condensed chicken gumbo soup
1 cup ketchup
1/4 cup mustard
Bread or buns

To prepare:

Cook ground beef or turkey and onion over medium-high heat until meat is brown throughout. Drain.

Stir in soup, ketchup and mustard.

Cover and cook for 10 minutes.

Serve in a bun or on bread.

Variation: Add 1 can (15-16 oz) pork and beans or pinto beans, drained and rinsed, in second step.

Servings: 10-12

Quick Meal Tip: This is a great recipe to freeze and re-heat in a crock pot for pot lucks.

Hamburger & Rice Hotdish

1 pound ground beef
1/2 cup onion, chopped

For a variation, add: 1 cup celery, sliced and/or 1 can (8 oz.) sliced water chestnuts, drained

Cook ground beef, onion and celery over medium-high heat until meat is brown throughout. Drain.

1 can (10-12 oz.) condensed cream of celery soup OR cream of mushroom soup.
1 can water use empty soup can
1 cup quick cooking rice OR instant rice, dry
3 Tbsp soy sauce

Add condensed soup, water, rice and soy sauce.

Cover and cook over medium heat for 10 minutes until rice is tender.

Serving idea: 1 cup chow mein noodles

Sprinkle each serving with crunchy chow mein noodles if desired.

Servings: 8

Tip: Use instant brown rice for more whole grain nutrition in this hotdish.

Tator Tot Hotdish

1 pound ground beef or turkey
1 onion, chopped
No-stick cooking spray
2 cups (8 oz) frozen vegetables (carrot, green bean and corn mix or other medley)
1 can (10-12 oz) condensed cream of mushroom or cream of chicken soup
1/2 cup milk
1 bag (14-16 oz) frozen tator tots

To prepare:

Heat oven to 350°F.

Cook meat and onion on medium heat until meat is thoroughly brown. Drain.

Spread meat mixture in a 9x13-inch baking pan that has been sprayed with no-stick cooking spray.

Sprinkle vegetables over the meat layer.

Combine soup and milk in a medium bowl.

Mix well.

Pour over the vegetable layer.

Spread the tator tots on top of the soup and milk layer.

Bake uncovered for 1 hour.

Variation: Use 2 cups cooked black beans in place of meat.

Servings: 6-8

Broccoli Tofu Casserole

1 bag (16 oz.) frozen broccoli
1 large onion, chopped
2 tsp vegetable oil

Heat oven to 350°F.

Cook broccoli and onion in oil over medium heat until onion is soft and broccoli is no longer frozen.

1 cup cooked rice
1 can (10-12 oz.) condensed cream of mushroom soup
2 cups cheddar cheese, shredded
1 package (12-16 oz.) regular tofu, drained and cubed
Salt to taste OR 1 1/2 tsp garlic powder
No-stick cooking spray

Add cooked rice, soup, cheese, tofu and seasoning and mix until well blended.

Spoon into a baking dish that has been lightly coated with no-stick cooking spray.

2 slices bread
2 Tbsp butter or margarine, melted

Tear bread into small crumbs.

Toss bread crumbs with butter and sprinkle over casserole.

Bake for 30 minutes.

Servings: 6

Tofu Casserole

1/4 cup onion, chopped
2 Tbsp vegetable oil

Heat oven to 350°F.

Cook onion in oil in medium pan until soft

1 can (28 oz.) tomatoes, drained
1 package (1 1/4 oz.) taco seasoning mix
1/2 tsp salt
1 can (4 oz.) chopped green chiles
No-stick cooking spray
1 package (7 1/2 oz.) baked tortilla chips
2 cups Monterey Jack cheese, shredded
1 package (12-16 oz.) firm tofu OR extra firm tofu, crumbled

Add tomatoes, taco seasoning mix, salt and green chiles. Cover, reduce heat and cook just below boiling for 10-15 minutes.

Coat a 2-quart baking dish lightly with no-stick cooking spray.

Layer 1/2 of each and repeat:

Tortilla chips
Sauce
Monterey Jack cheese
Tofu
3/4 cup cheddar cheese, shredded

Bake for 25 minutes. Sprinkle with cheddar cheese and bake an additional 10 minutes. Let stand for 10 minutes before cutting into squares.

Servings: 6-8

Tortilla Roll-Ups

1 package (12-16 oz.) regular tofu OR firm tofu, drained
1 package taco seasoning mix

Blend or mix tofu and taco seasoning until smooth.

1 cup frozen corn OR 1 small can (8 oz.) whole kernel corn
1 can (15-16 oz.) black beans, rinsed and drained OR 1 1/2 cups black beans, cooked
1 cup cheese, shredded
6 tortillas

Spread 1/3 cup tofu mixture, 2 Tbsp corn, 1/4 cup black beans and 2 Tbsp shredded cheese on each tortilla to within 1/2 inch of edge.

Tightly roll tortillas and wrap each in a paper towel.

Microwave wrapped tortillas on high for 1-2 minutes each.

Servings: 6