Category: Blog

By Alie Cantu, RDN, LD

In recent weeks we have all been affected by COVID-19 in more ways than one. Luckily, there are many resources that we can turn to for support during this difficult time. One of these resources is the Special Supplemental Nutrition Program for Women, Infants, and Children, more commonly known as WIC. WIC aims to provide nutritional support for pregnant, breast-feeding, and post-partum mothers and their children up to five years old.

Here are a few WIC shopping tips, healthy cooking ideas, and more.

Shopping Tips:

• Before you go shopping, make sure to call your WIC Clinic if you need to schedule an appointment to load your benefits onto your WIC card. The San Antonio clinics remain open to make sure all participants and applicants are receiving their benefits and support.
• While you are shopping, make sure to use the myTexasWIC app to keep track of your monthly benefits, create a grocery list, and scan items to check if they are WIC approved. Although resources may be scarce in the aisle, the state WIC office has allowed for some temporary and permanent changes in approved items which the app can help you navigate through.  
• If you are not a WIC participant, it may be wise to double check the tag on the shelf and select non-WIC approved items. By doing this, you can help WIC participants find the items that they need.   

Healthy Cooking:

• During this stressful time, it’s important that we are taking care of ourselves and remaining fueled with delicious “quarantine cuisine” such as Egg Muffins, Three Bean Chili, or Apple Cheddar Quesadillas. These recipes can be made with WIC approved items and are tasty ways of staying healthy while at home. 

More Resources:

• Be sure to check out TexasWIC.org for all your WIC-related questions, to start an application for WIC, or for more recipes to try at home. Stay updated with the  City of San Antonio Website for any changes in services offered throughout this time.

This meal plan starts off with Oven Roasted Chicken and Toasted Quinoa Pilaf. We are cooking enough chicken and quinoa to have planned overs that will be used in other meals throughout the week so don’t be surprised if you have plenty left over. We will use these planned overs to create a Toasted Quinoa Chicken Bowl and Greek Chicken Salad with White Beans later in the week. These tasty meals are simple and nutritious! Feel free to swap ingredients out depending on your family’s taste preferences but remember that the ingredients on the grocery list are for the recipes as they are written. You’ll need to add extra items if you choose any variations or ingredient swaps. This meal plan can serve as 3 meals for a family of 4 or 6 meals for a family of 2. If you have a family of more than 4, you might want to double the recipes.  

Printable PDFs for this meal plan:

Oven Roasted Chicken

Toasted Quinoa Pilaf

Chipotle Roasted Chicken

Toasted Quinoa Chicken Bowl

Greek Chicken Salad with White Beans

Grocery List

Meal 1: Oven Roasted Chicken and Toasted Quinoa Pilaf with a vegetable or salad of your choice

For your first meal, use the recipes for Oven Roasted Chicken and Toasted Quinoa Pilaf. You can serve these with your choice of a vegetable or side salad. We recommend serving your meal with Asparagus with Lemon and Parmesan, Roasted Root Vegetables, Strawberry Spinach Salad, or Garden Salad.

Each serving of your meal should equal about 4 ounces of chicken, 1 cup vegetables or salad, and ½ cup quinoa. Since there will be leftovers, save the chicken and quinoa for your planned over meals.

Oven Roasted Chicken

Cook Time Start to Finish: 1½ – 2 hours

Yield: 12 servings|1 serving = about 4 ounces

Ingredients:

• 2 Tablespoons olive oil
• 2 Tablespoons white wine or white wine vinegar
• 1 Tablespoon Dijon mustard
• 2 Tablespoons rosemary, chopped
• 1 Tablespoon garlic, chopped
• Freshly ground black pepper, to taste
• 1 – 4 pound whole chicken, giblets and excess fat removed

Directions:

1. Place a shallow roasting pan with a rack in the oven and preheat oven to 375°F.
2. In a small bowl, combine olive oil, wine or vinegar, mustard, rosemary, and garlic. Season with pepper.
3. Gently loosen the skin from the breast and legs of the chicken, being careful not to tear the skin. Rub ¾ of the rosemary mixture underneath the skin of the chicken. Rub the remaining amount all over the skin.
4. Place the chicken in the roasting pan and roast for 50 – 60 minutes, until the juice runs clear or until the chicken is 165°F at the thigh or approximately 160°F at the breast.
5. Let rest in a warm place for 15 minutes prior to carving.

Culinary Notes and Tips:

• Basting the chicken while it cooks will give the chicken an even color and keep the skin moist.
• Never cover or tightly wrap a chicken while it’s roasting. If steam is trapped by a foil cover, it will cause the chicken to steam rather than roast.

Variations:

For a Latin variation of the recipe, try our Chipotle Roasted Chicken. Simply replace the white wine or vinegar, mustard, rosemary, and garlic mixture with:

• 1 Tablespoon garlic, chopped
• ½ teaspoon ground cumin
• 1 teaspoon chipotle in adobo sauce, chopped
• 1 teaspoon Mexican oregano
• 2 Tablespoons lime juice

Toasted Quinoa Pilaf 

Cook Time Start to Finish: 30 minutes

Yield: 8 servings | 1 serving = ½ cup

Ingredients:

• 2 Tablespoons olive oil
• 2 cups quinoa, rinsed and drained well
• 1 cup onion, diced
• 1 Tablespoon garlic, chopped
• 4 cups water or vegetable stock
• Salt and pepper to taste

Directions:

1. Heat a small saucepan over medium heat. Add olive oil and quinoa. Stir to toast the quinoa. It will start to pop like popcorn and have a slightly nutty aroma. Add onion and garlic and stir until aromatic.
2. Add water or stock and bring to a boil. Season with salt and pepper. Reduce heat to low, cover tightly, and cook for 28 minutes.
3. Remove from heat, let sit for 4 minutes, and fluff with a fork.

Culinary Notes and Tips:

• This dish is gluten free and a great source of plant-based protein.
• Quinoa has a natural coating on the outside called saposin. It’s bitter to the taste, so it’s important to rinse quinoa in water, then let it drain for a few minutes before cooking. Make sure to drain it the best you can. If the grain is wet, it will be more difficult to toast.
• Quinoa can also be toasted by spreading it on a sheet pan and placing in a 350°F oven for 5–10 minutes, stirring periodically.
• It’s important to let the grain sit for a few minutes once it’s removed from the heat. This allows the grain to settle and slightly firm up. If you stir it immediately after it has finished cooking, it will mush up and become gummy.

Variations:

• If you’d like to add some extra flavor to the quinoa, add 2 cups of mushrooms sautéed with garlic.
• Another tasty option is to add ¼ cup sun-dried tomatoes and 1 Tablespoon basil.

Meal 2: Toasted Quinoa Chicken Bowl

Our Toasted Quinoa Chicken Bowl is easily customizable depending on your family’s taste preferences or what you already have in your kitchen. If you don’t have fresh herbs on hand or can’t find any at the store, you can use dried herbs. Just remember to use less if using dried instead of fresh. You can also swap out the almonds for any other type of nut you have in the pantry.

This meal makes for a quick dinner option when you need to throw something together on a busy weeknight. Or, make this dish the night before and pack it for an easy work lunch. Keep in mind that this recipe calls for more vinaigrette than you will use in your bowl. Make sure to save the left over dressing for your third meal.

Toasted Quinoa Chicken Bowl

Cook Time Start to Finish: 20 minutes

Yield: 4 servings | 1 serving = 1½ cup

Ingredients:

• 2 cups cucumbers, peeled, seeded, and diced
• 1 cup radishes, cut in quarters and thinly sliced
• Salt and freshly ground black pepper, to taste
• ½ cup lemon juice
• ½ cup extra virgin olive oil
• 2 cups cooked quinoa (use leftover Toasted Quinoa Pilaf)
• 2 cups cooked chicken, shredded (use leftover Oven Roasted Chicken)
• 2 scallions, chopped
• 2 Tablespoons dill, chopped
• 1 Tablespoon mint, chopped
• 2 Tablespoons toasted almonds, chopped

Directions:

1. In a large bowl, combine cucumbers and radishes. Lightly season with salt and pepper. Let sit for 5 minutes.
2. In a small bowl or mason jar, combine lemon juice and olive oil. Season with salt and pepper, then whisk well.
3. Add quinoa, chicken, scallions, dill, and mint to the large bowl. Gently mix.
4. Add the ½ cup of vinaigrette to the large bowl and gently mix. Fold in nuts and adjust seasoning with salt and pepper.

Culinary Notes and Tips:

• You will use some of your leftovers from the Oven Roasted Chicken and Toasted Quinoa Pilaf to make this dish.
• When preparing meals with grains, remember that grains and starchy ingredients will absorb seasoning and need to be re-seasoned just before serving.
• The tartness and bitterness of lemons may vary throughout the year. During the winter, the vinaigrette may need a pinch of sugar and more salt to counteract the bitterness of the juice.

Variations:

• This meal can easily be made vegan if you leave out the chicken. Add some chickpeas instead of chicken and top with heart healthy avocado.
• If you can’t find radishes at the store, use celery instead. It will provide the same crunch to the recipe.
• You can replace lemon juice with lime juice.
• Some other tasty swaps include, replacing dill and mint with basil, adding water-packed canned tuna instead of chicken, or adding ½ cup of cooked corn and replacing the dill with chopped parsley.

Meal 3: Greek Chicken Salad with White Beans

For your last meal, we will use the remaining planned overs and mix them with some other tasty ingredients to create a Greek Chicken Salad with White Beans. We know some people find salads boring but don’t fear! This salad is packed with flavor and nutrients to will keep your family satisfied until your next meal. 

Greek Chicken Salad with White Beans

Cook Time Start to Finish: 20 minutes

Yield: 4 servings | 1 serving = 2 cups

Ingredients:

• ¼ cup sun-dried tomatoes,diced or chopped
• Boiling water, as needed
• 8 cups mixed salad greens, torn
• 2 cups cooked skinless chicken breast, sliced (use leftover Oven Roasted Chicken)
• 1 cup canned cannellini beans, rinsed and drained
• ¼ cup feta cheese, crumbled
• ¼ cup toasted almonds, slivered
• ½ cup dressing (use leftover vinaigrette)
• Salt and freshly ground black pepper, to taste

Directions:

1. Place sun-dried tomatoes in a small bowl. Add enough boiling water to cover and let stand for 5 minutes. Drain well.
2. In a large bowl, combine salad greens, chicken, cannellini beans, feta cheese, and almonds. Gently mix to combine.
3. Add drained tomatoes and vinaigrette. Season with salt and pepper and toss to combine.  

Culinary Notes and Tips:

• You will use some of your leftovers from the Oven Roasted Chicken and vinaigrette to make this dish.
• Save the water from rehydrating the tomatoes and use it in tomato soups or sauces.

Variations:

• Replace the chicken with marinated pork.
• Use a red wine vinaigrette instead of the leftover lemon vinaigrette.
• Toss the chicken and cannellini beans with 1 teaspoon Spanish paprika, salt, and pepper for extra flavor.

For even more tips on meal prepping, check out our blog on how to get started. If you have a culinary or nutrition question, use our Ask a Dietitian tool for expert advice delivered straight to your inbox.

Cooking is a fun activity for the entire family and a great way to build creativity! Including your children in the meal preparation process can expand their taste preferences and help them explore new foods. Even the youngest members of the family can join in! If you’re wondering how to include your family next time you’re in the kitchen, here’s our tips on which culinary skills are appropriate to practice for each age group and some ways you can help grow your child’s confidence in the kitchen.

Children ages 3-5 years:

• Highlight the importance of food safety by properly washing hands before, during, and after touching raw and ready-to-eat ingredients.
• Practice using a spatula to clean out ingredients in bowl.
• Show them how to wash vegetables and fruits – this is also a great way for them to discover the names of different produce and spark an interest in tasting new foods.
• Let them use a fork to mash potatoes and demonstrate how a potato masher tool can be used.
• Teach them how to stir and mix ingredients using a spoon or clean hands.
• Practice pouring or spooning ingredients into scales, measuring cups, or measuring spoons.
• Let them cut soft ingredients such as butter, mushrooms, strawberries using a kid-friendly knife.
• Teach them how to bread and flour different foods by setting up three stations with flour, beaten eggs, and breadcrumbs.  
• Show them how to tear ingredients such as herbs and lettuce.
• Demonstrate how to use a sieve for measuring flour.
• Explain how to use a pestle and mortar.
• Practice light kneading, rolling, shaping, and cutting dough.

Children ages 5-7 years:

• Highlight the importance of food safety by properly washing hands before, during, and after touching raw and ready-to-eat ingredients.
• Teach them age appropriate knife skills and the “claw” technique to keep fingers and hands safe.
• Allow them to use scissors to cut herbs and other delicate ingredients.
• Show them how to safely use a grater or a micro-plane.
• Practice measuring wet and dry ingredients using scales, measuring cups, and measuring spoons.
• Explain the process of cracking, beating, and folding eggs.
• Try greasing and lining a cake tin or tray.
• Demonstrate how to peel citrus and hard-boiled eggs.
• Practice pressing garlic through a sieve.
• Teach them how to help set the table.
• Show them how to clean their kitchen work area.

Children ages 8-11 years:  

• Help them understand the basic principles of reading and following an age appropriate recipe.
• Highlight the importance of food safety by properly washing hands before, during, and after touching raw and ready-to-eat ingredients.
• Teach them age appropriate knife skills and the “claw” technique to keep fingers and hands safe.
• Practice using a spatula to remove ingredients from a bowl.
• Let them observe and help them understand the safe and proper use of a food processor and blender.
• Allow them to use scissors to cut herbs and other delicate ingredients.
• Show them how to safely use a grater or a micro-plane.
• Demonstrate how to peel citrus and hard-boiled eggs.
• Practice measuring wet and dry ingredients using scales, measuring cups, and measuring spoons.
• Explain the process of cracking, beating, and folding eggs.
• Show them how to safely use a can opener.
• Try greasing and lining a cake tin or tray.
• Demonstrate the safe use of an oven and stove top for baking, roasting, toasting, and sautéing.
• Practice using an oven timer.
• Teach them how to help set the table.
• Show them how to clean their kitchen work area.

Children ages 12 years and older:

• Highlight the importance of food safety by properly washing hands before, during, and after touching raw and ready-to-eat ingredients.
• Show them how to safely use a grater or a micro-plane.
• Allow them to organize ingredients and the cooking process according to the recipe.
• Teach them age appropriate knife skills and the “claw” technique to keep fingers and hands safe.
• Let them read and follow a recipe to create a final dish.
• Practice kitchen math for counting, dividing portions, and doubling recipes.
• Teach them different ingredients and their origin.
• Review the different types of kitchen equipment and explain their proper use. Here’s a list of basic equipment to get you started.
• Show them how to safely use a can opener.
• Practice using an oven timer.
• Demonstrate the safe use of an oven and stove top for baking, roasting, toasting, and sautéing.
• Review the basic science of cooking and how common ingredients change during cooking.
• Practice hand skills and coordination of carrying, transferring, and pouring of ingredients.
• Teach them how to help set the table.
• Show them how to clean their kitchen work area.

Additional resources:

• If you’d like to brush up on common culinary skills, check out our skills videos.  
• To take the confusion out of cooking, review our kitchen vocabulary terms with your child.
• Now that you know what skills are age appropriate for your child, try recreating one of our recipes at home with entire family using our recipe videos.  

If you can’t find what you’re looking for at the grocery store or don’t have an ingredient on hand at home, don’t fear! Check out our list of simple ingredient swaps.

• Don’t have canned beans? Use dried instead! Remember to wait to add salt to the beans until they are almost done cooking.
• Swap out fresh fruit for frozen or canned fruit. When purchasing canned, just look for “no sugar added” on the label or canned in juice, instead of syrup.
• Out of fresh vegetables? Canned or frozen can be just as nutritious! When shopping canned, choose the low-sodium or no salt added option. You can also rinse canned vegetables to remove excess sodium.
• Can’t find bread or pizza crusts at your local grocery store? Put your baking skills to the test and make your own pizza dough at home.
• Getting bored of plain water? Try making your own infused water. You can even add club soda to make your infused water sparkling!
• No fresh herbs on hand? Simply swap them out with dried herbs. Just remember, you don’t need as much when the dried version.
• Down to the last drop of vinegar? Swap it out for fresh lemon juice, which mimics vinegar’s acidity.
• Substitute Greek yogurt for sour cream! The thick, tangy consistency makes a great replacement.
• Running low on rice? Experiment with a different grain instead! Some good options are quinoa, barley, farro, couscous, and bulgur.

For more ideas, ask our experts using our Ask a Dietitian tool.

1. Involve your children in cooking. Get the whole family in the kitchen to make fun, simple meals. Children are more willing to try new foods if they have had a hand in creating it. Check out our website and social media (@CHEFSanAntonio) for healthy, family friendly recipe inspiration.
2. Enjoy your favorite fruits and vegetables. Many farmers markets and produce wholesalers are offering curbside pickup for fresh, local fruits and vegetables. If you’re headed to the grocery store, add fresh, frozen, and canned fruits and vegetables to your list. Make sure to check for labels with “no sugar/salt added”.
3. Reward your children with fun activities. Use fun activities to reward your children for completing online homework or household chores instead of candy.
4. Make a daily infused water to keep in the fridge. You can add any combination of herbs and fruit or vegetables to flavor your water. Add club soda for some bubbles! Our Cucumber Mint Infusion is a great place to start.
5. Wash your hands and produce. While this is something you should always be doing, it’s especially important now. Remind your family to wash their hands for 20 seconds and wash your fresh fruits and vegetables before you eat them. We know 20 seconds feels like a long time, so turn this into a fun activity by singing the chorus of a popular song while you wash! Here’s some suggestions.
6. Avoid drinking alcohol in excess. While there are benefits to drinking a glass of red wine, too much alcohol can be harmful to your health. Enjoy in moderation!
7. Get adequate sleep. Getting a good night’s sleep is important for everyone, not just growing children. Inadequate sleep is linked with certain diseases including Type II Diabetes and Obesity.
8. Practice mindfulness daily. Take some time each day to have a quiet moment and think of all of the things you are thankful for, such as time with your family.
9. Eat meals at the table with your family. Turn off the TV and have a conversation while you eat. This is a great way to eat more mindfully and connect with your family.
10. Go easy on yourself. Self-isolation is tough on everyone – don’t worry if every meal you serve your family isn’t the most Instagram-worthy or even the most nutritious. Allow yourself to acknowledge that you are doing the best you can.