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


Bean & Butternut Squash Chili

Chili is a classic meal as the weather starts to cool down. This time of year butternut squash is in season. Add squash to chili for a hearty and healthy dish this fall! Red Bean & Butternut Squash Chili  INGREDIENTS Non-stick cooking spray  2 cups diced butternut squash (about ½ of a medium squash) 1 … Read More


Mini Meatloaves

Ingredients: 1 lb lean ground beef, turkey, or chicken 1 ½ cup salsa 1 egg, lightly beaten ¼ cup dry bread crumbs ¼ cup finely chopped onion Dash of black pepper Non-stick cooking spray Directions: Heat oven to 350 F Combine all ingredients, saving half of salsa for topping Divide into 5 equal portions and … Read More


Tamale Pie Recipe

Makes 8 servings Ingredients: 1 pound ground beef, completely browned, crumbled and drained         (Can substitute ground turkey or chicken) 1 cup low-sodium whole kernel corn, drained 1 can low-sodium black beans, drained 1 medium green pepper, chopped 1 teaspoon chili pepper 1 cup salsa ½ cup low-fat cheddar cheese, grated 1 … Read More


Lasagna Roll-Ups

Makes 12 servings Serving Size: 1 roll-up Ingredients 12 lasagna noodles (8 oz.) 1 pound lean ground beef 1-26 oz. jar spaghetti sauce 1-24 oz. carton low-fat cottage cheese 2 cups part-skim mozzarella cheese, shredded (8 oz.) 2 tablespoons Parmesan cheese 1 teaspoon garlic powder Vegetable cooking spray Directions Wash hands and surfaces. Preheat oven … Read More


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 … Read More


Tacos

Makes 12 servings Serving Size: 1 taco Ingredients 1 1/2 lb. lean ground beef 1 small onion, chopped 1/4 teaspoon cumin 1/2 teaspoon oregano 1/2 teaspoon garlic powder 12 taco shells 2 cups shredded low-fat Monterey Jack or taco cheese 1 cup dark green lettuce, washed and shredded Directions Wash hands and surfaces. In a … Read More


Easy Stovetop Lasagna

Makes 6 servings   Ingredients 1/2 pound lean ground beef 28 ounces canned, diced, low-sodium tomatoes 6 ounces tomato paste 1 teaspoon Italian seasoning 8 ounces whole-grain lasagna noodles 8 ounces low-fat cottage cheese 1/4 cup grated Parmesan cheese Directions Brown ground beef in a large skillet. Drain off oil and return to skillet. Stir … Read More


How to beat the rising cost of meat

I love a good deal whether it’s on clothes or groceries! And I hate paying full price for anything if I can help it. The cost of meat along with everything else continues to rise and has become one of the largest budget items in our family’s grocery budget. Most of us like eating meat … 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)