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


Southwestern Turkey Casserole

Makes 6 servings   Ingredients 1 cup onion, chopped 1/2 green pepper, chopped 1 teaspoon vegetable oil 1 pound ground turkey 8 ounces canned, low-sodium tomatoes 10 ounces frozen corn, thawed 1 cup 1% low-fat milk 1/2 cup cornmeal 1 teaspoon garlic powder 2 tablespoons chili powder 3/4 cup low-fat cheddar cheese, shredded Directions Preheat … Read More


Chicken Quesadillas

Makes 4 servings Serving Size: 1 quesadilla Ingredients 1 cup skinless chicken, precooked and shredded 2 tablespoons chunky tomato salsa 1/4 cup onion, chopped 1/4 cup green bell pepper, chopped 1/2 cup Monterey Jack cheese, shredded 4 whole-wheat tortillas Directions Mix chicken, salsa, onion, and green pepper. Spray a skillet with cooking spray and place … 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


Green Beans and Tomatoes

Makes 6 servings Ingredients 2 pounds fresh green beans 2 teaspoons canola or olive oil 2 onions, finely chopped 2 garlic cloves, finely chopped 2 cups tomatoes, finely chopped 1 green pepper, thinly sliced 2 cups water Salt and pepper to taste Directions Wash the beans, cut off the tips, and remove the stringy piece … Read More


Yo-Fruit

Makes 2 servings Ingredients 1 cup canned pineapple chunks, drained 1 banana 1/2 cup grapes 1 kiwi 1 (6-ounce) container low-fat lemon yogurt Nutmeg Directions Have an adult wash, peel, and cut kiwi using a vegetable peeler and knife. Arrange pineapple, kiwi, bananas, and grapes onto your plate. Top with yogurt and sprinkle with nutmeg. … Read More


Whole-Grain Crackers and Cheese

Makes 2 servings Serving Size: 3 sandwiches Ingredients 12 whole-grain, baked, or reduced-fat crackers 2 slices of low-fat cheese (American, cheddar, or Swiss) Directions Tear the cheese slices into 3 pieces. Place one piece of cheese between two crackers. Repeat for the remaining cheese and crackers. … Read More


Toss-Up Snack Mix

Makes 2 servings Ingredients 1 cup whole-grain corn and rice cereal 1/2 cup dried apples 1/4 cup dried cranberries 1/2 cup roasted peanuts or soy nuts (for those with nut allergies) Directions Measure each ingredient as follows and place in a baggie: 1/2 cup whole-grain corn and rice cereal 1/4 cup dried apples 1/8 cup … Read More


Peanut Butter Play Dough

Makes 2 servings Ingredients 1/4 cup smooth peanut butter 1/3 cup non-fat dry milk powder 4 teaspoons honey NOTE: If you have a peanut allergy, substitute peanut butter with soy or almond butter. Directions Mix honey with peanut butter. While stirring, slowly add dry milk powder until a firm dough is formed. Knead onto a … Read More


Oven Fries

Makes 6 servings Serving Size: 10 fries Ingredients Non-stick cooking spray 4 medium baking potatoes or sweet potatoes 2 tablespoons oil Seasonings (optional) Directions Preheat oven to 475°F. Lightly spray baking sheet with non-stick cooking spray. Wash potatoes thoroughly and dry with a paper towel. Cut potatoes into long strips about 1/2 inch thick. Put … Read More


© 2022 North Carolina Cooperative Extension
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)