Posts by Jacqueline Larson M.S., R.D.N. and Associates

Portion Size: 2 small tacos Ingredients: Yields: 8 servings Ingredients  Notes:  2 lbs. firm tofu, diced 2 tablespoons reduced sodium taco seasoning mix May sub. Taco seasoning mix.  3 Cups shredded low fat cheddar cheese For vegan: use vegan cheese.  2 Cups tomatoes, chopped  Wash, trim and chop 3 Cups shredded lettuce  Wash, trim and…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 lbs. extra firm tofu, crumbled Divided, rinsed and drained.  2 cups brown rice 1 cup onions Wash, trimmed and diced 2 cups broccoli Wash, trimmed and diced or frozen and chopped 1 cup milk 4 cups low sodium vegetable broth Or may use 4…

Portion Size: ½ cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 tablespoons olive oil  As needed 2 (16 oz.) package extra-firm tofu, Cut into bite-sized cubes Drained well.  ¼ cup light soy sauce ½ teaspoon ground ginger 1 teaspoon garlic powder 8 oz. fresh mushrooms  Washed and sliced 1 medium onion Washed, peeled and sliced…

Portion Size: 1 c. (1/2 c. rice and ½ c. tofu mixture) Ingredients: Yields: 8 servings Ingredients  Notes:  2 (16 oz.) package of firm tofu 1 cup plain low fat yogurt  For vegan: use vegan yogurt 3 tablespoons lemon juice   2 teaspoons ground cumin ¼ teaspoons cayenne pepper 1 teaspoon paprika 1 tablespoon minced…

Portion Size: ½ cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 tablespoons peanut oil or olive oil  2 (16 oz.) package extra-firm tofu Cut into bite-sized cubes 1 teaspoon ground ginger   2 tablespoons red curry paste 2 cups zucchini Wash, trimmed and diced 1 red bell pepper Wash, trimmed and diced 3 tablespoons lime…

Portion Size: ½ cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 tablespoons olive oil  As needed 2 (16 oz.) package extra-firm tofu, Cut into bite-sized cubes Drained well.  1 egg whites   1 cup all-purpose flour 1 teaspoon salt ½ teaspoon pepper 1 cup BBQ sauce Directions: Steps: Directions:  Critical Control Point /Quality Assurance 1…

Portion Size: ½ cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 tablespoons olive oil  As needed 2 (16 oz.) package extra-firm tofu, Cut into bite-sized cubes Drained well.  ¼ cup light soy sauce   Directions: Steps: Directions:  Critical Control Point /Quality Assurance 1 To drain tofu , drain all liquid.  Wrap tofu in paper towels.…

Portion Size: 1 ½ cups Ingredients: Yields: 8 servings Ingredients  Notes:  1 (16 oz.) package uncooked lasagna noodles For vegan: use vegan pasta 1 lb.  low fat Shredded mozzarella cheese For vegan: use vegan mozzarella cheese 1 (15 oz.) container low fat ricotta cheese For vegan: use vegan ricotta cheese 2 eggs For vegan: use…

Portion Size: 2 cups (1/2c. brown rice, 1 cup kale, ½ c. tofu) Ingredients: Yields: 8 servings Ingredients  Notes:  2 cups brown rice 4 cups water 2 (16 oz.) package extra firm tofu Diced  ¾ cup slivered almonds, unsalted ¼ cup sesame seeds 8 cups fresh kale Wash,  tough membranes removed and chopped.  1 cup…

Portion Size: ½ cup tofu and 1 cup lettuce Ingredients: Yields: 8 servings Ingredients  Notes:  2 tablespoons olive oil  3 (16 oz.) package extra-firm tofu, Cut into bite-sized cubes Drained well.  1/4 teaspoon ground ginger   ½ cup light soy sauce 1 teaspoon garlic powder 1 red bell pepper Wash, trimmed and diced 8 cups…