Green Eggs and Ham Muffins

Makes 12 servings | Serving Size: 1 muffin Ingredients: • Nonstick cooking spray• 1 tablespoon olive oil• 1 cup finely diced sweet onion• 1/2 cup finely diced lean ham• 1 cup finely diced mushrooms• 2 cups finely chopped baby spinach (long stems removed) • 12 eggs (6 whole, 6 egg whites)• 3/4 cup low fat … Read More


Chicken Tortilla Soup

Bright and bold Latin American flavors are simmered in a punchy broth with a hefty amount of aromatics. Canned beans give this soup a hearty depth, while the addition of creamy ripe avocados adds a soothing touch. This workhorse soup – that makes for incredible leftovers – comes together in just under thirty minutes.  Serves … Read More


Creamy White Bean Pasta

A simple can of cannellini or white beans stars in this hearty winter pasta dish. The pasta water gives this dish a creamy and comforting consistency without adding any heavy cream products. The addition of spinach rounds out this dish with a pop of color and extra nutrients.  Watch the video here: https://www.youtube.com/watch?v=Yob7zbVzoFM Serves 4 … Read More


Sweet Potato Shepherd’s Pie

For good reason, this classic Irish holiday casserole has survived the test of time. In this adaptation, seasonal North Carolina sweet potatoes provide sweetness and depth, while the ground turkey — cooked with traditional peas and carrots — makes this a complete one pot meal, worthy of all the festivities! Serves 4 Ingredients: -2 tablespoons … Read More


Whole Wheat Pancakes

Ingredients:  ¾ cup whole-wheat flour ¼ cup oat bran or wheat germ  ¼ cup old fashioned oats 1 tablespoon cornmeal  2 teaspoons baking powder  ¼ teaspoon salt  1 egg 1 banana, mashed  1 cup 1% milk 1 tablespoon canola oil Directions:  1. Heat griddle to 375˚ F.  2. Mix dry ingredients in a large bowl.  … Read More


EFNEP’s Twenty Dollar Thanksgiving Guide

We are watching our wallets more than ever this year. However, a leaner budget doesn’t mean that the holiday season should be any less festive. In these trimmed-down recipes, we’ve outlined simple ways to have a memorable meal that hits on all the right traditional notes, without breaking the bank. Serves 4 Herbed Baked Turkey … Read More


Slow Cooker Oats

Ingredients: -Cooking spray -2 Cups Skim or 1% Milk -¼ Cup Brown Sugar -1 Teaspoon Cinnamon -1 Cup Old Fashioned Oats -1 Cup Apples, Chopped  -½ Cup chopped pecans or almonds  Directions:  Spray the inside  2. Add all the ingredients 3. Mix together 4. Cook on low for about 8 hours … Read More


Beef & Double Broccoli

A classic Asian take-out favorite gets a healthier facelift by adding a heavy hand of broccoli cooked-two-ways.   Serves 4 Ingredients  -4 cups broccoli, separated and stems intact -1 lemon (or 3 Tbsp lemon juice) -1 cup brown rice, uncooked  -2 cups water -2 Tbsp vegetable oil -1 lb lean ground beef  -5 cloves garlic, smashed … Read More


Food Group Parfait

Ingredients:  1 Carton of Low-Fat Vanilla Yogurt (4-6 oz.) ½ Cup Fresh or Frozen Fruit 4 Tablespoons Oat O-shaped Cereal Sliced almonds or granola (optional) Directions:  Add half the yogurt to a bowl Add the cereal then the remaining yogurt  Add the fruit and then top with granola or nuts if desired Enjoy immediately!  … Read More


Creamy Coconut Spaghetti & Turkey Meatballs

Serves 4 This light and bright flavorful recipe is a riff on a classic favorite. It comes together quickly and is ahealthy choice for a hearty, warm-weather dinner. INGREDIENTS: – 2 slices whole-wheat bread, hand torn into small pieces – 1 large egg, slightly beaten – 1 lb ground turkey – 1 ½ tsp salt … Read More


© 2021 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)