brown rice

WIC Inspired Recipes – Stuffed Cabbage Rolls

STUFFED CABBAGE ROLLS

2 tbsp olive oil

1 cup onion, diced

2 tbsp garlic, minced

1 cup mushrooms, finely chopped

½ cup carrot, finely diced

1 green onion stalk, sliced

1 cup brown rice

1 head of cabbage

2 cups Tomato sauce

Seasonings: Salt, Pepper, Basil, Thyme, & Paprika

Preheat the oven to 350 degrees and prepare ingredients by chopping vegetables and cooking brown rice according to the package instructions.

Heat olive oil in a large skillet over medium heat and cook the onions until golden, about 10 min. Add garlic, mushrooms, carrot, green onion, and seasonings. Cook until the veggies are tender, about 8 – 10 minutes. Stir in the brown rice and 1/2 cup of tomato sauce, then remove from heat. Coat the bottom of a 9 x 13 baking dish with a thin layer of tomato sauce.

Core a head of cabbage and bring to a boil in a large pot, until the cabbage leaves start to come apart. Fill each cabbage leaf with 2 – 4 tablespoons of the rice and vegetable mixture (depending on the size of the cabbage leaves), then roll the leaf up like a burrito, tucking in each end. Continue filling the leaves until there is no more mixture left, line the filled and rolled cabbage leaves in the baking tray.

Cover with the remaining tomato sauce and cook for 45 minutes. Makes about 5 servings.

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!