Beef & Double Broccoli

A classic Asian take-out favorite gets a healthier facelift by adding a heavy hand of broccoli cooked-two-ways.   Serves 4 Ingredients  -4 cups broccoli, separated and stems intact -1 lemon (or 3 Tbsp lemon juice) -1 cup brown rice, uncooked  -2 cups water -2 Tbsp vegetable oil -1 lb lean ground beef  -5 cloves garlic, smashed … Read More


Eating More Whole Grains

Grains have gotten a bad reputation these days. While refined grains may contribute to weight gain and health problems, eating more whole grains can help you lose weight and reduce your risk of chronic diseases like heart disease, type 2 diabetes, and colorectal cancer. All grains started as whole grains with the whole part of … Read More


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


Cabbage Meat Skillet Dish

Serves: 10 Serving size: 1 cup Ingredients: ·       1  pound ground turkey ·       1 medium onion, finely chopped ·       1 (8 oz.) can tomato sauce, low sodium ·       1 cup water ·       ¼ tsp black pepper ·       ½ teaspoon of your favorite seasoning mix (Italian, Asian, Curry, Greek, etc) ·       1 medium head cabbage, about … Read More


Slow Cooker Enchiladas

Serves 8.  Serving size 3/4 cup. Ingredients: 1-15 ounce jar of salsa 1 can low sodium whole kernel corn, drained 1 can black beans, drained 1 8-ounce package of low-fat cream cheese Directions: Combine chicken, salsa, beans, and corn in slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. When cooked shred chicken with two forks … 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


Chicken and Rice with Salsa

Makes 8 servings Ingredients 2 cups instant brown rice 2 pounds boneless, skinless chicken breasts 2 cups salsa 1 cup water 1/2 cup reduced-fat cheddar cheese, shredded Directions Preheat oven to 400°F. Spray a baking dish with cooking spray. Spread uncooked rice in bottom of dish. Lay chicken breasts on top of rice. Combine salsa … 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


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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)