Posts by Jacqueline Larson M.S., R.D.N. and Associates
Spinach Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 8 cups fresh baby spinach Washed and torn into bite size pieces. May use any greens. 1/2 small red onion, Washed, peeled and thinly sliced. Dressing: Or May use any light bottle dressing or homemade dressing ¼ cup olive oil ¼ cup sugar 3 tablespoons…
Read MoreCajun Creamy Chicken
Portion Size: 4 oz. 1/2 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 lbs. boneless skinless chicken breasts or thighs 2 lbs. edible portion 2 ½ -3 lbs. as purchased 1 teaspoon salt To taste. 1/4 teaspoon black pepper. To taste. 1 Tablespoon oil As needed. 2 tablespoons lower sodium Cajun seasoning 1 cup low…
Read MoreWhite Bean Breakfast Hash
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 cans no added salt white beans Drained and rinsed ¼ cup olive oil 2 teaspoons garlic powder 1 onion Washed, peeled and minced 1 cup low sodium chicken broth May use 1 t. granules plus 1 cup water 2 cups light sour cream 1…
Read MoreTofu Scramble
Portion Size: 1/4 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. firm tofu Well drained. To drain well wrap in paper towels. Place in a deep dish to catch the liquid. Place a clean plate on top. Put a heavy skillet or books to press down. Let sit for 15-20 minutes. 1 Tablespoons olive…
Read MoreScrambled Eggs Or Egg White Scramble Alternate: with onions or Egg White Cheese Tortilla
Portion Size: 1/4 cup Ingredients: Yields: 8 servings Ingredients Notes: 8 Eggs Use 2 cups egg substitute for egg white scramble. 1 Tablespoons margarine or oil 1/2 Cup nonfat milk Salt and pepper to taste ½ cup onions Washed, peeled and minced. (optional) For Egg White Cheese Tortilla: 8 oz. shredded low fat cheese 8…
Read MoreHash Brown Breakfast Bake
Portion Size: ¾ C Ingredients: Yields: 8 servings Ingredients Notes: 8 oz. breakfast turkey sausage, crumbled 1lb. frozen hash brown potatoes (frozen) 1 cup nonfat milk 8 ounces mild Cheddar cheese, shredded 2 cups egg substitute (i.e. Eggbeaters) May use 1 ½ c. egg substitute ½ teaspoon salt To taste ¼ teaspoon pepper To taste…
Read MoreSouthwest Hash Brown Skillet with Black Beans
Portion Size: ¾ C Ingredients: Yields: 8 servings Ingredients Notes: 2 (15 oz) cans black beans Drained and rinsed. 2 tablespoons olive oil 1lb. frozen hash brown potatoes (frozen) 1 cup corn optional 8 ounces mild Cheddar cheese, shredded 1 cup diced tomatoes Washed, trimmed and diced. Optional 1 tablespoon taco seasoning mix To taste…
Read MoreBreakfast Casserole with Hash Browns and Eggs
Portion Size: ¾ C Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. breakfast turkey sausage 2 tablespoons olive oil 1lb. frozen hash brown potatoes (frozen) ½ cup nonfat milk 1 onion, minced Washed, peeled and minced 12 ounces mild Cheddar cheese, shredded 2 cups egg substitute ½ teaspoon garlic powder ¼ teaspoon salt and pepper…
Read MoreBreakfast Burrito
Portion Size: 1 Breakfast Burrito Ingredients: Yields: 8 servings Ingredients Notes: 2 cups egg substitute 1/2 cups nonfat milk 1 Cup shredded low fat cheddar cheese 8 (8 inch) Flour tortilla May use whole grain ½ c. onion Wash, peel and dice 2 tablespoons oil 3 tablespoons canned diced green chili pepper Optional. ½ c.…
Read MoreSloppy Joe Cornbread Casserole
Portion Size: ½ c. on 1 small bun Ingredients: Yields: 8 servings Ingredients Notes: 2 pounds lean ground beef 2 (15 oz.) cans of sloppy joe sauce. (such as Manich) 2 (8.5 oz.) boxes cornbread mix 2/3 cup nonfat milk, 1 ½ teaspoon baking powder 2 large eggs Directions: Steps: Directions: Critical Control Point /Quality…
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