Breakfast & Dinner Bowl Recipes

Mediterranean Bulgur Bowl with Chicken Serves 6 Ingredients:  1 cup bulgur  1 cup diced cucumber (1 small-to-medium)  1 cup diced tomato (2 large or 1 cup cherry tomatoes)  1 teaspoon salt, divided  1 tsp. black pepper, divided  3 medium bunches curly parsley (about 11/2 – 2 cups chopped)  ⅓ cup chopped fresh mint (optional)  … Read More


Chicken and Fruit Salad

Make 8 Servings Serving Size: 2/3 cup Ingredients: 3 cups cooked chicken, chopped 1 (20 – ounce) can pineapple chunks in juice, drained well 1 (11-ounce) can mandarin oranges, in 100% fruit juice, drained 3/4 cup chopped celery 1 cup halved seedless grapes 1/4 cup low-fat mayonnaise 1/4 teaspoon black pepper 8 large lettuce leaves Directions: … 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


Chicken Pitas

Makes 2 servings Serving Size: 1/2 pita Ingredients 1/2 cup spinach leaves, washed 1/2 cup seedless grapes, each grape cut in half 1/2 cup chopped cooked chicken breast, cold 1/4 cup shredded slaw mix–can use shredded carrots and green and red cabbage in place of slaw mix 1 tablespoon green onion, sliced 2 tablespoons fat-free … 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


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


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


Chicken Fingers

Makes 4 servings Ingredients 1 whole boneless, skinless chicken breast 1 cup crushed cornflakes 1 egg 2 tablespoon fat-free milk Barbecue, salsa, or honey mustard for dipping Directions Wash hands and surfaces. Preheat oven to 400°F. Cut the chicken into finger-size pieces. Fill a large, zip-lock style plastic bag with the cornflakes; seal the bag … Read More


Chicken and Rice with Salsa

Makes 8 servings Ingredients 2 cups instant brown rice 2 pounds boneless, skinless chicken breasts 2 cups salsa 1 cup water 1/2 cup reduced-fat cheddar cheese, shredded Directions Preheat oven to 400°F. Spray a baking dish with cooking spray. Spread uncooked rice in bottom of dish. Lay chicken breasts on top of rice. Combine salsa … 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


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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)