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


Cinna-Yummy Rice Cereal

Makes 2 servings Serving Size: 1/2 cup Ingredients 1 cup cooked long-grain white or brown rice 2/3 cup skim milk 1 tablespoon brown sugar 1/4 teaspoon ground cinnamon 1/4 cup fresh blueberries, raspberries, or strawberries Directions Combine rice, milk, brown sugar, and cinnamon in small saucepan. Place saucepan over medium heat and cook until thick … Read More


Red, White, and Blue Fruit Burrito

Makes 1 serving Serving Size: 1 burrito Ingredients 2 tablespoons low-fat vanilla yogurt 1 whole-wheat tortilla 1/4 to 1/2 banana 2 strawberries 5 to 10 blueberries Directions Wash hands and surfaces. Wash all fruit. Peel and slice banana. Slice strawberries. Place tortilla on plate. Spread yogurt over tortilla. Place fruit in the middle of the … Read More


Breakfast Bars

Makes 12 servings Serving Size: 1 bar Ingredients 1 cup peanut butter 1/2 cup nonfat dry milk (optional) 1/4 cup honey or maple syrup 3 large shredded wheat biscuits or 1-2 cups of other cereal (low-fat granola, whole-grain cornflakes, shredded wheat squares) Vegetable cooking spray 1/2 cup raisins or nuts, chopped (optional) Directions Wash hands … Read More


Build a Healthy Snack Mix

Makes 3 servings Ingredients 1 cup whole grain (whole wheat cereal squares, oat cereal O’s, or popcorn) 1/2 cup fruit (any dried fruit, such as cranberries, apricots, and bananas) 1/2 cup vegetable (any dried vegetable, such as edamame, dried green beans, and dried sweet potatoes) 2 tablespoons dairy (try yogurt-covered dried fruit or grated cheese) … Read More


Breakfast Banana Split

Makes 1 serving Ingredients 1/2 small banana 1/4 cup crunchy nugget, oat, or corn cereal 1/4 cup low-fat flavored yogurt or cottage cheese 1/4 cup pineapple tidbits & cherries 1 tablespoon chopped nuts Directions Wash hands and surfaces. Wash banana. Then, peel and split it lengthwise and place in small cereal bowl. Sprinkle cereal over … Read More


Banana Pops

Makes 4 servings Serving Size: 1 pop Ingredients 1 package (3.4-ounce) instant banana pudding mix 2 cups skim milk 1 banana, cut into pieces Directions Combine pudding mix and milk. Add cut up banana into pudding and blend evenly. Spoon enough pudding mixture into small, paper cups to fill 2/3 full. Tap cups lightly on … Read More


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


Granola Sundaes

Makes 1 serving Ingredients 6-ounce container low-fat plain or vanilla yogurt 1/4 cup fresh or frozen fruit 1/4 cup low-fat granola cereal Directions Wash hands and surfaces. If using fresh fruit, wash it Spoon yogurt into serving bowl. Top yogurt with fruit and sprinkle granola on top. Refrigerate leftovers immediately. … Read More


Fruit Salad with Light Whipped Topping

Makes 12 servings Ingredients 16 ounces fruit cocktail in juice, drained 20 ounces pineapple chunks in juice, drained 8 ounces plain, fat-free yogurt 8 ounces light whipped topping Directions Drain fruit cocktail and pineapple chunks in colander. Place fruit in bowl. Stir in yogurt and whipped topping. Mix well. Refrigerate until ready to serve. … 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)