Tips and Recipes

Lemon Yogurt Fruit Cup

Makes 4 servings

Ingredients

• 2 cups nonfat vanilla yogurt
• 3 tablespoons lemon instant pudding mix powder
• 16 graham crackers (4 sheets)
• 4 ounces mandarin oranges in water, drained

Directions

1. Mix yogurt and lemon pudding mix powder together in mixing bowl, set aside.
2. Crush the graham crackers in a plastic food bag with a rolling pin or jar. Divide crumbs between 4 glass cups.
3. Spoon the yogurt mixture evenly over the crumbs in each cup.
4. Top with mandarin orange slices. Chill for 10 minutes before serving.

Germbuster’s Smoothie

Makes 2 servings

Ingredients

• 2 cups cubed honeydew melon, frozen
• 1/2 cup lime sherbet
• 1 tablespoon lime juice

Directions

1. Cube and freeze honeydew melon overnight.
2. Put all ingredients in a blender and mix until smooth.
3. Serve immediately.

Crunchy Hawaiian Chicken Wrap

Makes 6 servings

Serving Size: 6 wraps

Ingredients

• 1/4 cup light mayonnaise
• 2 tablespoons white vinegar
• 1/4 cup sugar
• 1 teaspoon poppy seeds (optional)
• 1 1/2 teaspoons garlic powder
• 1 1/2 teaspoons onion powder
• 1 1/2 teaspoons chili powder
• 1 bag broccoli slaw mix
• 1/4 cup canned crushed pineapple, in 100% juice, drained
• 1 cup fresh baby spinach, chopped
• 3 cups cooked diced chicken, 1/2-inch pieces, warmed
• 6 whole-wheat tortillas (8-inch)

Directions

1. In a small mixing bowl, combine mayonnaise, vinegar, sugar, poppy seeds, garlic powder, onion powder, and chili powder for the dressing. Mix well. Cover and refrigerate.
2. In a larger bowl, combine broccoli slaw mix, pineapple, and spinach. Stir in dressing and chicken. Mix well. Serve immediately or cover and refrigerate.
3. Stack the 6 tortillas on a microwave-safe plate putting a paper towel or napkin on the bottom and in between each tortilla. Microwave on high for 20-30 seconds until they are warm.
4. For each wrap, place 2/3 cup filling on the bottom half of the tortilla and roll in the form of a burrito. Place seam-side down. Cut diagonally. Serve immediately.

Recipe from: IFAS 

Deviled Eggs

Makes 3 servings

Serving Size: 1 egg

Ingredients

• 3 eggs
• 2 tablespoons light, low-fat or fat-free mayonnaise
• 1/4 teaspoon mustard
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

1. Wash hands and surfaces.
2. Cover eggs with water in saucepan. Bring to a boil.
3. Reduce heat to simmer and cook for 15 minutes.
4. Immediately rinse under cold water to stop cooking and ease peeling.
5. Refrigerate to cool.
6. Slice eggs into halves lengthwise and save the egg whites.
7. Place yolks in a 1-quart resealable bag with remaining ingredients; press out air. Close bag and knead until ingredients are well-blended.
8. Push contents toward corner of bag. Cut off corner of bag. Squeezing bag gently, fill reserved whites.
9. Refrigerate leftovers immediately.

PB & A Roll-Up

Makes 2 servings

Serving Size: 1/2 wrap

Ingredients

• 1 banana
• 3 tablespoons peanut butter
• 1 (6-inch) whole-wheat tortilla
• 4 tablespoons chopped apple

Directions

1. In a small bowl, use a fork to mash the banana.
2. Mix peanut butter with banana.
3. Spread over tortilla.
4. Top with chopped apples.
5. Roll tortilla.