Super Stir Fry

Makes 2 servings Serving Size: 1 cup Ingredients Choose 5 vegetables (½ cup of each) Onion Broccoli Celery Carrots Peppers Mushrooms Squash Zucchini Cauliflower Choose 1 starch (1 cup per person, cooked according to package directions) Brown rice White rice Rice noodles Whole-wheat spaghetti noodles Other Ingredients ¼ cup stir-fry sauce (see recipe below) 1-2 … 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


Super Stir-Fry

Ingredients Choose 5 vegetables (1/2 cup of each) Onion Broccoli Celery Carrots Peppers Mushrooms Squash Zucchini Cauliflower Choose 1 Starch (1 cup per person, cooked according to package directions) Brown Rice White Rice Rice Noodles Whole-Wheat Spaghetti Noodles 1/4 cup Stir-Fry Sauce (recipe follows) 1-2 tablespoons vegetable oil Directions Wash and chop selected vegetables into … 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


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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)