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


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


Veggie Pillows

Makes 2 servings Serving Size: 1/2 pita Ingredients 1 celery stalk 1 carrot 1/2 green bell pepper 2 tablespoons low-fat ranch-style salad dressing 1 slice whole-wheat pita bread Directions Wash hands and surfaces. Wash celery and chop into small pieces. Wash and peel carrots and chop into small pieces. Wash and chop green pepper. Combine … Read More


Green Egg Salad

Makes 1 serving Serving Size: 1 sandwich Ingredients 1/2 hard-boiled egg 2 teaspoons mashed fresh avocado 1 teaspoon sweet salad pickle cubes 1/8 teaspoon black pepper Directions Place all ingredients in a snack-size resealable plastic bag. Be sure bag is sealed and then mash ingredients together until well-mixed. Snip off bottom corner of bag and … Read More


Peanut Butter Fruit Dreamwiches

Makes 1 serving Serving Size: 1 sandwich Ingredients 2 pieces whole-wheat bread 1 tablespoon creamy peanut butter 1 tablespoon low-fat ricotta cheese 1/4 apple 1 tablespoon honey Directions Wash hands and surfaces. Wash apple and cut into thin slices. Spread peanut butter on one piece of bread. Spread ricotta cheese on the other piece of … Read More


Egg Salad Sandwiches

Makes 6 servings Serving Size: 1 sandwich Ingredients 6 eggs, hard-boiled, chopped 3 tablespoons pickle relish 1/4 teaspoon ground black pepper 1/3 cup fat-free mayonnaise 12 whole-wheat bread slices 2 tomatoes (optional) Lettuce (optional) Directions Combine eggs, relish, pepper, and mayonnaise in mixing bowl. Mash and mix well. Broil or toast bread (optional). Slice tomatoes … 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


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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)