Veggie Mix

Makes 2 servings Ingredients 1 carrot 1 potato 2 tablespoons water 1/2 teaspoon margarine 1 teaspoon brown sugar Directions Wash hands and surfaces. Scrub or peel carrot and cut into slices. Scrub or peel potatoes and cut into slices. Place vegetables in saucepan and add water. Cover and cook vegetables on medium heat for 10-15 … Read More

Food Group Funny Face

Makes 1 serving Serving Size: 1 cracker Ingredients 1 square graham cracker 1 tablespoon peanut butter 3 or 4 raisins 1 tablespoon shredded low-fat cheddar cheese 2 large green peas 1 grape Directions Wash hands and surfaces. Spread peanut butter on cracker. Sprinkle grated cheese at top of cracker for hair. Place raisins on cracker … Read More

Waldorf Salad

  Makes 4 servings Ingredients 1 cup celery, diced 2 apples, chopped 1/4 cup walnuts, chopped 1/2 cup raisins 1/2 cup nonfat vanilla yogurt 1 teaspoon lemon juice 1 teaspoon sugar Directions Combine celery, apple, walnuts, and raisins in a large mixing bowl. In a smaller bowl, combine yogurt with lemon juice and sugar. Add … Read More

Vegetables with Pasta

Makes 8 servings Serving Size: 1/2 cup Ingredients 1 cup uncooked macaroni 1 (16-ounce) package frozen mixed vegetables 1 medium tomato, chopped 1/2 teaspoon black pepper 1/3 cup fat-free Italian dressing 1/4 cup chopped onion (optional) 1/4 cup chopped green pepper (optional) 1/4 cup chopped cucumber (optional) Directions Cook macaroni. While macaroni is cooking, place … Read More

Tossed Green Salad

Makes 12 servings   Ingredients 12 cups dark green leaf lettuce 4 cups tomatoes, chopped 6 green onions, chopped 2 cups cauliflower, sliced Low-fat salad dressing Directions Wash hands and surfaces. Wash lettuce in the colander under cool, running water. Drain well. Tear into bite sized pieces and place in a large bowl. Wash tomatoes … Read More

Taco Bowl

Makes 1 serving Ingredients 7/8-ounce bag baked corn tortilla chips 2 tablespoons mild salsa 1/2 tomato 1/2 cup shredded dark green lettuce 1/2 cup shredded low-fat cheese Directions Wash hands and surfaces. Wash tomato and lettuce. Dice tomato. Shred lettuce. Place chips in bowl. Top with lettuce, tomato, cheese, and salsa. Refrigerate leftovers immediately. … Read More

Skewered Veggies

Makes 1 serving Ingredients 1 cup vegetables (summer squash, peppers, cucumbers, grape tomatoes, mushrooms, jicama, turnips) Low-fat salad dressing Directions Wash hands and surfaces. Wash vegetables. Peel cucumbers, jicama, and turnips. Cut vegetables into chunks. Place chunks on a skewer. Drizzle salad dressing over vegetables. Refrigerate leftovers immediately. NOTE: If you don’t have skewers, arrange … Read More

Perfect Pumpkin Pancakes

Makes 1 dozen 3 1/2-inch pancakes Ingredients 2 cups flour (use 1/2 whole-wheat) 2 tablespoons brown sugar 1 tablespoon baking powder 1 1/4 teaspoon pumpkin pie spice 1 teaspoon salt 1 egg 1/2 cup canned pumpkin 1 3/4 cup skim milk 2 tablespoons vegetable oil Vegetable cooking spray Directions Wash hands and surfaces. Combine flour, … Read More

Mini Martian Muffins

Makes 28 servings Serving Size: 2 mini muffins Ingredients 2 eggs 3/4 cup brown sugar 1/2 cup applesauce 1/2 cup orange juice 1 teaspoon vanilla extract 2 cups all-purpose flour 2 teaspoons ground cinnamon 2 teaspoons baking soda 1 teaspoon salt 1 teaspoon nutmeg 1/2 cup unsweetened cocoa 2 medium zucchini, grated Choose 2 of … Read More

Italian Mixed Vegetables

Makes 4 servings Ingredients 1 zucchini, sliced 1 yellow squash, sliced 1/2 red or green bell pepper, chopped 2 tomatoes, chopped 1/4 low-calorie Italian salad dressing 1/4 cup grated Parmesan cheese Directions Wash, slice, and chop vegetables as indicated. Mix vegetables and salad dressing together in a microwave safe casserole dish. Cook vegetables in microwave … 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)

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