Tips and Recipes

Pizza Wraps

Makes 4 servings

Serving Size: 1 wrap

Ingredients

• 1 tablespoon margarine
• 4 10-inch whole-wheat tortillas
• 1 cup shredded low-fat cheddar and/or Monterey Jack cheese
• 1/4 cup pizza sauce
• 4 oz. sliced turkey pepperoni, or cooked chicken or beef

NOTE: For variety, add chopped green or red pepper or onion, or use a different cheese.

Directions

1. Wash hands and surfaces.
2. Heat a large skillet or griddle over medium-high heat.
3. Spread margarine on one side of each tortilla. Place one tortilla in skillet, margarine-side down.
4. Spoon a tablespoon of pizza sauce onto half of the tortilla (tomato sauce and a little oregano can be substituted for pizza sauce).
5. Sprinkle 1/4 cup of the cheese over the sauce and top with a few slices of meat.
6. Fold the clean half of the tortilla over the filling and cook each wrap, turning once (about 1 to 2 minutes on each side, or until cheese melts).
7. Repeat with remaining tortillas.
8. Refrigerate leftovers immediately.

Hard Boiled Eggs

Makes 8 servings

Serving Size: 1 egg

Ingredients

• Eggs

Directions

1. Place eggs in a saucepan large enough to hold them in a single layer. Add cold water to cover eggs by 1 inch.
2. Heat over high heat just to boiling.
3. Remove from burner and cover pan.
4. Let eggs stand in hot water for about 12 minutes for medium/large eggs or 18 minutes for extra-large eggs.
5. Drain immediately and serve warm, or cool completely under cold running water or in a bowl of ice water, then refrigerate.

Herbed Popcorn and Pretzel Mix

Makes 15 servings

Ingredients

• 15 cups popped 94% fat-free butter-flavor microwave popcorn (2 bags)
• 5 cups pretzel twists
• 1 tablespoon oil (or oil spray)
• 1 tablespoon dried parsley
• 1 teaspoon (or less) ground black pepper
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon thyme

Directions

1. In a very large bowl, toss popcorn and pretzels together.
2. Mix spices and oil together in separate bowl and drizzle over popcorn. Use a large spoon to toss. Or, lightly spray popcorn with oil spray then toss with spices.

Recipe courtesy of: Virginia Tech EFNEP

Nutty Bananas

Makes 1 serving

Serving Size: 1 banana

Ingredients

• 1 banana
• 2 tablespoons peanut butter
• 2 tablespoons chopped nuts

Directions

1. Wash hands and surfaces.
2. Wash and peel the banana. Spread it with peanut butter.
3. Pour nuts on a plate and roll the banana in the nuts.
4. Refrigerate leftovers immediately.

Pretzel Shapes

Makes 4 servings

Serving Size: 3 pretzels

Ingredients

• 1 package yeast (2 1/2 teaspoons)
• 1/2 cup warm water (105-115°F)
• 1 teaspoon honey
• 1 1/3 cups flour (use half whole-wheat flour)
• 1 teaspoon salt
• Vegetable cooking spray
• Mustard

Directions

1. Wash hands and surfaces.
2. Preheat oven to 425°F.
3. In a small bowl, dissolve yeast in warm water, add honey and let set for a few minutes.
4. In a large mixing bowl, measure flour and salt.
5. Add yeast mixture to flour mixture and stir until ingredients are combined. Dough will be crumbly and flaky.
6. Knead dough on clean countertop or cutting board until it forms a smooth ball. Add a little flour if dough is sticky to keep from sticking to counter.
7. Divide dough into 12 pieces about the size of a walnut. Roll each ball into a snake and then twist into a pretzel shape.
8. Place pretzels on a baking sheet lightly coated with vegetable cooking spray.
9. Bake for 10 to 12 minutes or until golden brown.
10. Serve with honey mustard.

NOTE: Pretzels can be brushed with melted margarine and sprinkled with herbs or spices.

Recipe from K-State