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


Chunky Chili

Ingredients 1/2 pound ground meat (optional) 1 onion, diced 1 green pepper, diced 2 teaspoons garlic, minced 1 can (10.5 oz.) white beans 1 can (10.5 oz.) red beans 1 can (10.5 oz.) black beans 1 can (10.5 oz.) low-sodium diced tomatoes 1 tablespoon chili powder 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper 1/4 … Read More


Banana Pudding

Makes 8 servings Ingredients 3.5-ounce box fat-free vanilla or banana instant pudding mix 2 cups skim milk 6 ounces plan, fat-free yogurt 4 bananas, sliced Directions In a medium bowl, combine milk and pudding mix. Beat with wooden spoon, wire whisk, or electric mixer on lowest speed for 2 minutes. Gently mix yogurt with pudding … Read More


Berry Purple Smoothie

Makes 4 servings Ingredients 20 ounces pineapple chunks 2 cups blueberries, frozen 1 1/2 cups cubed ice 6 ounces lemon-flavored, nonfat yogurt Directions In a blender, combine all ingredients and process until smooth. Serve immediately or cover and refrigerate until ready to serve. … Read More


Freckle Popovers

Makes 12 mini-popovers Ingredients Vegetable cooking spray 1 egg 1/3 cup fat-free milk 1/3 cup flour 2 tablespoons shredded low-fat cheddar cheese 1/2 teaspoon garlic or onion powder Directions Wash hands and surfaces. Spray mini-muffin cups with vegetable spray. Break eggs into mixing bowl and beat gently. Add milk, flour, and garlic or onion powder … Read More


Basic Omelets

Makes 2 servings Serving Size: 1/2 omelet Ingredients 2 eggs 2 tablespoons milk 1/8 teaspoon salt 1/8 teaspoon ground black pepper 1 teaspoon butter 1/3-1/2 cup filling, such as shredded cheese, onions, spinach, or other vegetables Directions Spray the skillet with nonstick cooking spray and cook raw vegetables until tender. Set aside for later. Beat … Read More


Cranapple Crisp

Makes 8 servings Ingredients 1 16-ounce can whole cranberry sauce 4 apples, chopped 2 teaspoons margarine, melted 1 cup quick-cooking oats 1/3 cup brown sugar 1 teaspoon ground cinnamon Directions Preheat oven to 400°F. Spray an 8- by 8-inch baking dish with nonstick cooking spray. In a large bowl, combine the cranberry sauce and apples. … 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


Baked Potato with Cheesy Vegetables

Makes 4 servings Serving Size: 1 potato Ingredients 1 cup chopped broccoli 1/2 cup chopped onion 1/2 cup finely chopped carrots 1 tablespoon margarine 1 tablespoon flour 3/4 cup fat-free milk 1/2 cup shredded low-fat cheddar (or other low-fat) cheese 4 potatoes Directions Wash hands and surfaces. Scrub and bake potatoes in oven for 1 … Read More


Blueberry Muffins

Makes 12 servings Serving Size: 1 muffin Ingredients 1/3 cup vegetable oil 1 cup sugar 2 eggs 1/2 cup skim milk 1 teaspoon vanilla 2 cups whole wheat flour 2 teaspoons baking powder 1/2 teaspoon salt 2 cups blueberries, fresh or frozen Directions Preheat the oven to 375°F. Spray muffin pan with nonstick spray or … 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)