Quick Pizza

Makes 2 servings Serving Size: 1/2 English muffin or 1 slice pita bread Ingredients 1 English muffin or pita bread, halved 1/2 cup low-sodium spaghetti sauce 1/2 cup pineapple tidbits in own juice, drained 1/2 cup lean diced ham 1/4 cup reduced-fat mozzarella cheese, shredded Directions Toast bread or muffin until very lightly browned. Preheat … Read More


Food Group Parfait

Makes 2 servings Ingredients 1 4-6 oz. carton low-fat vanilla yogurt 1/2 cup fresh or frozen fruit of your choice 4 tablespoons oat O-shaped cereal Sliced almonds or granola (optional) Directions Wash hands and surfaces. Place 2 tablespoons of yogurt into each cup. Add 2 heaping tablespoons of cereal to each cup. Then add 2 … Read More


Tempting Tostadas

Makes 4 servings Serving Size: 1 tostada Ingredients 4 corn tortillas, 6-inch 1 cup low-fat or fat-free refried beans 3/4 cup shredded low-fat Monterey Jack cheese 1 cup low-fat sour cream 1 cup shredded lettuce 1 cup shredded carrots 1 cup salsa Vegetable oil Directions Wash hands and surfaces. Preheat oven to 375°F. Lightly brush … Read More


Ricotta Roll-Ups

Makes 1 serving Serving Size: 2 roll-ups Ingredients 2 slices 98% fat-free ham or turkey deli meat 2 tablespoons low-fat ricotta cheese Directions Wash hands and surfaces. Place meat slices on a plate. Spoon ricotta cheese on each slice of meat. Roll meat slices around cheese and enjoy! Refrigerate leftovers immediately. … Read More


Nutty Grapes

Makes 1 serving Ingredients 7 grapes 1/4 cup unsalted nuts (pecans, peanuts, walnuts, almonds) Directions Wash hands and surfaces. Wash grapes. Place grapes and nuts in a bowl and enjoy! … Read More


Juicy Yogurt Pops

Makes 12 servings Serving Size: 1 pop Ingredients 3/4 cup low-fat vanilla yogurt 1 1/2 cups 100% fruit juice (try grape, apple, or orange juice) Directions Spoon 1 tablespoon of yogurt into each cup of an ice tray. Fill each cup with fruit juice (about 2 tablespoons in each cup). Cover tray with wax paper … Read More


Pizza Cake

Makes 1 serving Serving Size: 1 cake Ingredients 2 tablespoons pizza sauce 1 rice cake 2 tablespoons grated part-skim mozzarella cheese Directions Wash hands and surfaces. Heat oven to 350°F. Spread sauce over rice cake. Sprinkle on cheese. Sprinkle on additional toppings, if desired. Bake for 8-10 minutes, or heat in microwave oven for 15-30 … Read More


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 Mix yogurt and lemon pudding mix powder together in mixing bowl, set aside. Crush the graham crackers in a plastic food bag with a rolling pin … Read More


Germbuster’s Smoothie

Makes 2 servings Ingredients 2 cups cubed honeydew melon, frozen 1/2 cup lime sherbet 1 tablespoon lime juice Directions Cube and freeze honeydew melon overnight. Put all ingredients in a blender and mix until smooth. Serve immediately. … Read More


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 … Read More


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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)