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


Chicken and Broccoli Quiche

Makes 2 quiches. 6 servings per quiche. Serving size: 1/6 quiche Ingredients: 2 9-inch ready made pie crusts, baked 4 eggs 1 cup low-fat or skim milk salt and pepper to taste 1/2 – 3/4 teaspoon garlic powder 1 package (10 ounces) frozen, chopped broccoli 1/4 cup shredded carrots 1/4 cup chopped onion (optional) 3/4 … Read More


Baked Potato with Cheesy Vegetables

Makes 4 servings Serving Size: 1 potato Ingredients 1 cup chopped broccoli 1/2 cup chopped onion 1/2 cup finely chopped carrots 1 tablespoon margarine 1 tablespoon flour 3/4 cup fat-free milk 1/2 cup shredded low-fat cheddar (or other low-fat) cheese 4 potatoes Directions Wash hands and surfaces. Scrub and bake potatoes in oven for 1 … Read More


Raw Veggies with Yogurt Dip

Makes 6 servings Ingredients 1 cup nonfat plain yogurt 1 package ranch dressing mix 4 ounces baby carrots 1 head broccoli 2 green or red bell peppers Directions Wash hands and surfaces. Wash vegetables. Cut broccoli into florets and peppers into strips. Mix yogurt with ranch dressing mix in a medium bowl. Place vegetables and … Read More


Chicken and Broccoli Crustless Quiche

Makes 8 servings Ingredients 5 large eggs 1 cup low-fat cottage cheese Ground black pepper, to taste 1/2 teaspoon garlic powder 2 boneless, skinless chicken breasts, cooked and shredded 10 ounces frozen, chopped broccoli, thawed 1/4 cup carrots, shredded 1/2 cup onion, finely chopped 3/4 cup low-fat cheddar cheese, shredded Directions Preheat oven to 350°F. … Read More


Chinese Vegetable Stir-Fry

Makes 4 servings Ingredients 3/4 cup pineapple juice 1 tablespoon sugar 1 tablespoon lemon juice 1 1/2 teaspoons cornstarch 1 teaspoon light soy sauce 1 head broccoli 1 head cauliflower 2 carrots 2 stalks celery 1 red bell pepper 2 teaspoons vegetable oil Directions Combine pineapple juice, sugar, lemon juice, cornstarch, and soy sauce in … Read More


Super Stir-Fry

Ingredients Choose 5 vegetables (1/2 cup of each) Onion Broccoli Celery Carrots Peppers Mushrooms Squash Zucchini Cauliflower Choose 1 Starch (1 cup per person, cooked according to package directions) Brown Rice White Rice Rice Noodles Whole-Wheat Spaghetti Noodles 1/4 cup Stir-Fry Sauce (recipe follows) 1-2 tablespoons vegetable oil Directions Wash and chop selected vegetables into … Read More


Broccoli Salad

Makes 8 servings Serving Size: 1/2 cup Ingredients 1 bunch broccoli or 1/2 bunch broccoli and 1/2 head of cauliflower, washed and cut into pieces 2 pieces of bacon, cooked crisp and crumbled 1/4 cup onion, chopped 1/2 cup raisins 1/2 cup low-fat mayonnaise or plain non-fat yogurt 2 tablespoons apple cider vinegar 2 tablespoons … Read More


Broccoli Salad

Makes 8 servingsServing Size: 1/2 cup Ingredients 1 bunch broccoli or 1/2 bunch of broccoli and 1/2 head of cauliflower, washed and cut into pieces 2 pieces of bacon, cooked crisp and crumbled 1/4 cup onion, chopped 1/2 cup raisins 1/2 cup low-fat mayonnaise (or plain non-fat yogurt) 2 tablespoons cider vinegar 2 tablespoons sugar … 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)