Tortilla Twist

Makes 1 serving Serving Size: 1 tortilla Ingredients 1 whole-wheat tortilla 2 tablespoons hummus 2 slices tomato 1 leaf dark green lettuce 1 slice low-fat cheese (cheddar or provolone) Directions Wash hands and surface. Wash tomato and lettuce. Slice tomato. Place tortilla on plate and spread with hummus. Top with cheese, tomato, and lettuce. Roll … Read More


Easy Cheesy Tortilla Bake

Makes 12 servings Ingredients 16 whole-wheat tortillas 2 cans low-sodium tomato soup (10 oz.) 2 cups chunky salsa 1 cup fat-free milk 4 cups cubed, cooked chicken or turkey 2 cups low-fat shredded cheddar cheese Vegetable cooking spray Directions Wash hands and surfaces. Preheat oven to 400°F. Lightly coat baking dishes with cooking spray. Cut … Read More


Cheesy Fruit Skewers

Makes 1 serving Serving Size: 1 skewer Ingredients 3 chunks of fruit (strawberries, kiwifruit, grapes, pineapple, apples, oranges) 3 cheese chunks, any kind Directions Wash hands and surfaces. Wash fruit. Peel fruit such as kiwi, pineapple, and oranges. Cut fruit into chunks. Cut cheese into chunks. Put fruit and cheese on a skewer. Refrigerate leftovers … Read More


Bean Dip

Makes 6 servings Ingredients 15 ounces canned kidney beans 1 tablespoon vinegar 3/4 teaspoon chili powder 1/8 teaspoon ground cumin 1/4 cup water 2 teaspoons onion, minced 1 cup reduced-fat cheddar cheese, grated Directions Drain kidney beans in the colander and rinse under running water. Place the rinsed beans, vinegar, chili powder, and cumin in … Read More


Snack Pizza

Makes 4 pizzas Serving Size: 1 pizza Ingredients 4 reduced-fat refrigerator biscuits 1/2 cup tomato sauce 1 teaspoon oregano 16 slices pepperoni or 1/2 cup diced ham 1/2 cup shredded low-fat cheese, any kind NOTE: You may substitute pizza sauce for tomato and oregano. Directions Wash hands and surfaces. Preheat oven to 400°F. Pat each … 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


Food Group Butterfly

Makes 1 serving Serving Size: 1 butterfly Ingredients 1 slice low-fat American cheese 1 celery stalk, 3 inches long 1 tablespoon peanut butter or reduced-fat or fat-free cream cheese 2 to 6 raisins 2 pretzel sticks Directions Wash hands and surfaces. Wash and cut celery into a 3-inch long piece. Cut cheese slice diagonally with … Read More


Lean and Mean Deli Roll-Ups

Makes 1 serving Serving Size: 1 roll-up Ingredients 1 stick low-fat string cheese 1 slice lean ham or turkey deli meat 1 teaspoon honey mustard Directions Wash hands and surfaces. Wrap the meat slice around the string cheese and dip the roll-up in mustard. Refrigerate leftovers immediately. … Read More


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


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


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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)