Oven Baked Chicken Nuggets

Makes 4 servings Serving Size: 6 nuggets Ingredients 1 egg 2 tablespoons low-fat milk 2 3/4 cups cornflakes, crushed 2 tablespoons Italian seasoning 1 pound boneless, skinless chicken breasts, cut into nugget size pieces 1/4 cup fat-free dressing such as ranch or honey mustard, barbecue sauce, or ketchup for dipping sauce Non-stick cooking spray Directions … Read More


Snack Bars

Makes 2 servings Serving Size: 1 bar Ingredients 1/2 cup peanut butter or alternative* 1/4 cup nonfat dry milk (optional) 2 tablespoons honey 1 large shredded wheat biscuit or one to two cups of other cereal (low-fat granola, whole-grain cornflakes, shredded wheat squares) Vegetable cooking spray 1/4 cup raisins or nuts, chopped (optional) *A peanut … Read More


Pizza Food Group Funny Face

Makes 2 servings Serving Size: 1 slice Ingredients 1 whole grain English muffin 2 tablespoons of pizza or spaghetti sauce 1/4 cup cup of shredded mozzarella cheese 1/4 green pepper, cut into various sized pieces 1/4 cup cubed ham pieces 2 tablespoons pineapple tidbits Directions Use an English muffin as a base for a funny … Read More


Rainbow Pita Pockets

Makes 2 servings Serving Size: 1 pita pocket   Ingredients 2 whole-wheat pita pockets 2 lettuce leaves 6 grape tomatoes, sliced in half 1/4 cup shredded low-fat cheese 2 ounces lean deli meat Low-fat ranch dressing 100% fruit juice (optional) Directions Build your own Rainbow Pita Pocket by filling the pita with the ingredients. Serve … Read More


Easy Stovetop Lasagna

Makes 6 servings   Ingredients 1/2 pound lean ground beef 28 ounces canned, diced, low-sodium tomatoes 6 ounces tomato paste 1 teaspoon Italian seasoning 8 ounces whole-grain lasagna noodles 8 ounces low-fat cottage cheese 1/4 cup grated Parmesan cheese Directions Brown ground beef in a large skillet. Drain off oil and return to skillet. Stir … Read More


Fruit Smoothie

Makes 2 servings   Ingredients 1 bag of frozen strawberries OR other frozen fruit 1 cup of low-fat vanilla yogurt 1 cup of 100% orange juice Directions Measure and add the necessary ingredients into a blender. Blend the ingredients together until smooth. Pour the smoothies into cups and enjoy! … Read More


Rainbow Kabobs

Ingredients (Choose one item from each color category) Red 1 red bell pepper, washed, cored, and sliced 1 pint of strawberries, washed and sliced 1 small container of cherry tomatoes Orange 1 orange, washed, peeled, and sectioned 1 cantaloupe, washed and cut into square pieces Yellow 1 can pineapple chunks 1 banana, washed, peeled, and … 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)