Fruit Pizza

Makes 12 servings Ingredients 1/2 cup margarine 1 cup sugar (divided in half) 2 teaspoons vanilla extract (divided in half) 1 egg 2 cups flour (use half whole-wheat flour) 2 teaspoons baking powder 8 ounces light or reduced fat or fat-free cream cheese Sliced strawberries, kiwifruit, bananas, mandarin oranges, pears, peaches, blueberries, or grapes Directions … 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


Basic Scrambled Eggs

Makes 2 servings Serving Size: 1 scrambled egg Ingredients 2 eggs 2 tablespoons milk Salt and pepper 1 teaspoon butter Directions Beat eggs, milk, salt, and pepper until blended in medium bowl. Heat butter in nonstick skillet over medium heat until hot. Pour in egg mixture. As eggs begin to set, pull across the pan … 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


Banana Berry Smoothie

Makes 4 servings Ingredients 2 bananas 1 cup frozen berries 1 cup vanilla low-fat yogurt 3/4 cup low-fat skim or soy milk 1/2 cup ice cubes (optional) Directions In a blender, combine bananas, frozen berries, yogurt, and milk. Blend until smooth. Add a few ice cubes and blend until smooth for a thicker consistency if … 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


Fresh Fruit Dippers

Makes 1 serving Ingredients 6-ounce container nonfat or low-fat vanilla or strawberry yogurt 2 to 3 strawberries 1/4 to 1/2 banana Directions Wash hands and surfaces. Wash fruit. Peel banana. Cut fruit into chunks or pieces – halve the strawberries and slice the bananas. Use a fork to dip fruit into yogurt. Refrigerate leftovers immediately. … Read More


Whole Grain Pancakes

Makes 4 servings Ingredients 3/4 cup whole wheat flour 1/4 cup oat bran or wheat germ 1/4 cup old-fashioned oats 1 tablespoon cornmeal 2 teaspoons baking powder 1/4 teaspoon salt 1 egg 1 ripe banana, mashed 1 tablespoon vegetable oil 1 cup milk Directions Preheat griddle to 375°F. Mix dry ingredients in a large bowl. … 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)

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