Summer Sheet Pan Recipes With WIC Foods

Summertime is the perfect time to enjoy quick and healthy meals with your family.

A quick healthy summer meal for the entire family is just a sheet pan and a few WIC ingredients away.

One of the easiest ways to do this is to use a sheet pan and a few WIC ingredients. Simply preheat your oven, line your sheet pan with foil, and add your favorite vegetables. Season everything with salt, pepper, and your favorite herbs, and roast in the oven until cooked through. 

Sheet pan meals are not only healthy and delicious, but are also quick and easy to make. Plus, cleanup is a breeze! So next time you’re looking for a summertime meal that the whole family will enjoy, reach for a sheet pan and a few WIC ingredients. Here are a few ideas to kick-start your dinner.

For breakfast, lunch or dinner this sheet pan meal is tasty any time of day!

ROASTED VEGGIES & EGGS

Round up all your leftover vegetables you can find here are a few ideas:

Onion, chopped

Carrots, chopped 

Bell peppers, chopped

Tomatoes, quartered

Roasted Vegetables:

Toss vegetables on the pan and add 2 tablespoons of olive oil and season with salt and pepper. You can also add any other seasonings you may like such as a sprinkle of dried Italian Seasoning, garlic powder, onion powder or cumin. Put the vegetables on one side of the pan. Bake at 375 for about 20 to 30 minutes or until the vegetables are tender. Once they are cooked, remove from the pan. Serve.

For the Eggs:

Spray pan with non-stick spray and break eggs (as many as you would like) onto a sheet pan. Cook at 425 degrees for about 5 minutes or until eggs are set and cooked to the way you like them. Place vegetables on a plate and top with egg. 

This recipe is a spin on fish and chips, and can all be done on one sheet pan. 

TUNA PATTIES AND ROASTED POTATOES

2 cans Tuna

2 potatoes, diced

1/2 onion, diced, divided

¼ cup of breadcrumbs

1 egg

Celery, chopped

Salt and pepper

Put drained tuna in a bowl. Add ½ of the onion you diced (keeping some of the potatoes). Add breadcrumbs, egg, chopped celery. Form into patties, and place on a baking sheet. Brush the top with olive oil. Place diced potatoes on the other side of the baking sheet and the remaining onion. Season with salt and pepper. Cook at 400 for 15 minutes. Flip the tuna patties and cook for another 10 minutes. Serve.

Let’s celebrate whole grains! 

September is Whole Grains Month! 

Whole grains are an important part of a healthy diet. Texas WIC food packages also include whole grains, including brown rice, whole wheat bread and tortillas, corn tortillas, oatmeal and whole-wheat pasta. 

Health experts recommend including whole grains in our diets because they can help “reduce risks of heart disease, stroke, cancer, diabetes and obesity,” according to the Oldways Whole Grains Council.

The Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. If you’re like most people, you’re not getting enough whole grains — so see how to make whole grains a part of your healthy diet.

Grains can be either whole or refined. Whole grains have the entire grain kernel, and include whole-wheat flour, oatmeal and brown rice to name a few. Refined grains remove fiber, iron and some vitamins. Examples include white flour, bread and rice. 

In honor of whole grains month, here is a recipe to try:

 

Whole-Grain Tuna Rice Cakes

1 can tuna, undrained

2 cups cooked rice

1/4 cup finely chopped celery

1 Tbsp finely chopped onion

1 slice of whole wheat bread, shredded or crumbled

Dash or two of ground black pepper

2 large eggs, lightly beaten

2 Tbsp extra-virgin olive oil

In a medium-sized bowl, combine the tuna with its liquid, rice, celery, onion, bread and pepper. Stir in the eggs and mix well. Form mixture into 4 patties using about ¼ cup mix for each. Heat oil in a pan over medium high heat. Add patties and brown on each side. Enjoy!

Get all your WIC foods at JC Food Mart in one easy stop. JC Food Mart is a chain of grocery stores that caters to WIC clients. There are 10 locations in San Antonio. Visit today!