Tossed Green Salad

Makes 12 servings   Ingredients 12 cups dark green leaf lettuce 4 cups tomatoes, chopped 6 green onions, chopped 2 cups cauliflower, sliced Low-fat salad dressing Directions Wash hands and surfaces. Wash lettuce in the colander under cool, running water. Drain well. Tear into bite sized pieces and place in a large bowl. Wash tomatoes … 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


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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)