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

Portion Size: 2 small tacos Ingredients: Yields: 8 servings Ingredients  Notes:  2 1/2 Pounds white fish, cut into thin strips Red snapper, tilapia, any mild white fish 1 tablespoon olive oil  1 tablespoon chili powder  1/2 teaspoon garlic powder 1/4 teaspoon onion powder 1/2 teaspoon paprika  1 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon…

Portion Size: 3 oz. Fish, 1 tortillas Ingredients: Yields: 8 servings Ingredients  Notes:  1 cup frozen corn, thawed  1/2 cup diced red onion  Wash, peel and dice 1 cup jicama  Wash, peel and finely chop 1/2 cup fresh cilantro leaves,  Wash, trim and finely chop 
1/2 cup red bell pepper  Wash, trim and finely chop…

Portion Size: 1 1/2 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1 lb.  pasta May use whole grain pasta 4 cups canned tuna water packed, drained, flaked 1/4 cup light mayonnaise 1 cup plain nonfat Greek yogurt 2 tablespoons fresh lemon juice 1 teaspoon lemon zest Wash and zest 1 cup celery, diced Wash, trim…

Portion Size: 1 1/2 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1 lb.  pasta May use whole grain pasta 4 cups canned salmon water packed, drained, flaked 1/4 cup light mayonnaise 1 cup plain nonfat Greek yogurt 2 tablespoons fresh lemon juice 1 teaspoon lemon zest Wash and zest 1 cup celery, diced Wash, trim…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1 pound linguine pasta May use whole grain pasta 2 tablespoons olive oil 3 cloves garlic, minced 2 tablespoons all purpose flour 1 cup low sodium chicken broth 1 (14 oz.) can fat free evaporated milk Or half and half 1/2 cup pine nuts 1/4…

Portion Size: ½ cup creamed tuna over 1 English muffin half Ingredients: Yields: 8 servings Ingredients  Notes:  1/2 cup sliced green onion Wash, trim and slice. (including green tops) 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup oil 1/4 cup flour 2 1/2 cups nonfat milk 1 cup light sour cream 4 cups tuna, drained…

Portion Size: ½ cup creamed salmon over 1 English muffin half Ingredients: Yields: 8 servings Ingredients  Notes:  1/2 cup sliced green onion Wash, trim and slice. (including green tops) 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup oil 1/4 cup flour 2 1/2 cups nonfat milk 1 cup light sour cream 4 cups canned salmon,…

Portion Size: 4 oz.  Ingredients: Yields: 8 servings Ingredients  Notes:  ½ cup light mayonnaise ¼ cup  fresh chives Wash, trim and chop 2 tablespoons fresh parsley Wash, trim and mince 1 tablespoon lemon juice ½ teaspoon paprika 1 pound lump crabmeat, cartilage removed Drained ½ cup bread crumbs  RED PEPPER SAUCE: 1/2 cup  sweet red…

Portion Size: 4 oz.  Ingredients: Yields: 8 servings Ingredients  Notes:  2 ½ pounds fish fillets May use any white boneless fish (cod, halibut, perch, sole, trout etc.) 2 cups light mayonnaise ¼ cup grated parmesan cheese 2 teaspoons grated onion ¼ teaspoon Tabasco hot pepper sauce (optional) Directions: Steps: Directions:  Critical Control Point /Quality Assurance…

Portion Size: 1 cup Fish Stew over ½ c. rice  Ingredients: Yields: 8 servings Ingredients  Notes:  8 boneless fillet of fish and 1 pounds of assorted shellfish, shells removed.   3 oz. of fillet each. (shelled shellfish is optional) 3 garlic cloves, minced ¼ cup lemon juice  1 teaspoon lemon zest Wash lemon before zesting.  ½…