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

Portion Size: 2  cups Ingredients: Yields: 8 servings Ingredients  Notes:  2 cups spelt (or other whole grain –barley, Faro, Brown rice, Etc.) 2 ½ lbs. lean ground turkey  2 Tablespoons olive oil 2 cups peeled and cubed butternut squash  Washed, peeled and cut into 1-inch pieces 1 ½ cups carrots  Washed, peeled and sliced 1…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1/2 Pound fresh mushrooms 2 lbs. cooked chicken or turkey breasts Cut into 1/2-inch pieces 3 Tablespoons dry white wine  (Optional) 3 Tablespoons margarine 2 Tablespoon flour 2 Cups reduced sodium chicken broth 1 (14 oz.) can nonfat evaporated milk 1 Pound spaghetti  May use…

Portion Size:  4 oz. burger on bun Ingredients: Yields: 8 servings Ingredients  Notes:  2 1/2 Pounds lean ground raw turkey (or chicken) 1 large apple Washed, peeled and finely shredded 1 c. brown cooked rice  1 small onion Washed, peeled and minced 3 garlic cloves Washed, peeled and minced 2 teaspoons sage 1 teaspoon salt…

Portion Size:  2 cups Ingredients: Yields: 8 servings Ingredients  Notes:  1 onion Washed, peeled and chopped 4 cups frozen mixed vegetables  Peas, carrots, green beans and corn. 2 (10 oz.) cans tomatoes with green chili pepper 2 (15 oz.) can ranch style chili beans 2 1/ 2 lbs. lean ground turkey  4 cups low sodium…

Portion Size: 2 small tacos Ingredients: Yields: 8 servings Ingredients  Notes:  2  Pounds ground turkey  1 tablespoon olive oil  1 tablespoon chili powder  1/2 teaspoon garlic powder 1/4 teaspoon onion powder 1/4 teaspoon dried oregano  1/2 teaspoon paprika  1 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1/2 teaspoon sugar  1 16-ounce…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  4 medium sized fresh bell peppers  Red peppers have the most flavor. 2 (20 oz.) packages ground turkey 1/2 cup sweet onion Washed, peeled and diced 1 clove garlic (or 1 T garlic powder) Washed, peeled and finely chopped 2 eggs 1 cup cooked white…

Portion Size: 4 oz.  Ingredients: Yields: 8 servings Ingredients  Notes:  1/2 Cup chopped onion Wash, peel and chop 1 Tablespoons olive oil 2 Eggs, beaten 1  (14 oz.) Can fat free evaporated milk 1 1/2 Cups soft crumbs May use whole wheat breadcrumbs 1/4 Cup finely chopped parsley  1 1/4 Teaspoon salt  1/4 Teaspoon pepper…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 lbs. packages ground raw turkey 2 (14 1/2 ounce) can stewed tomatoes 3 Cups water 1 1/2 Cup brown rice  3 Tablespoon chili powder 1/4 Teaspoon ground black pepper 1 Cup nonfat milk 2 Tablespoons flour 1 Cup shredded low fat Monterey Jack cheese…