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

Portion Size: 3 oz. chicken 1 cup vegetables with sauce Ingredients: Yields: 8 servings Ingredients  Notes:  2 cans (14 oz.) fat free evaporated milk For vegans: use vegan cream cheese  1/2 cup flour 2 ½ lbs. meatless chicken pieces 1 1/2 lbs. fresh mushrooms Washed and sliced. 4 potatoes Washed, peeled and cubed. 2 cups…

 Portion Size:  1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1-pound penne pasta For vegan: use vegan pasta 4 cups Fresh Basil Or 2 cups Fresh Spinach and 2 cups Fresh Basil, Washed and trimmed 2 ½ pounds meatless chicken  Cut into thin small strips, season with salt and pepper  1 cup Parmesan cheese For…

Portion Size:  4 oz.  Ingredients: Yields: 8 servings Ingredients  Notes:  2 ½ lbs. meatless chicken pieces Cut into bite size pieces.  2 tablespoons cooking oil 2 cups fresh mushrooms Washed, trimmed and diced. 1 cup all-purpose flour Use this to coat chicken  1 teaspoon paprika ¼ teaspoon cayenne pepper ¼ teaspoon black pepper ½ teaspoon…

Portion Size: 3 oz. boneless chicken plus 1 cup lettuce and 1 cup quinoa mixture. Ingredients: Yields: 8 servings Ingredients  Notes:  2 ½ lbs. meatless chicken  1 teaspoon salt ½ teaspoon black pepper ¼ cup oil 1 cup quinoa May substitute cooked barley for quinoa (except for gluten free) 6 cups water ¼ cup olive…

Portion Size:  3 oz. chicken and 2 T. mushroom sauce Ingredients: Yields: 8 servings Ingredients  Notes:  2 ½ lbs. meatless chicken pieces 2 tablespoons cooking oil 2 cups fresh mushrooms Washed, trimmed and diced. 1 large bunch of green onions Washed, trimmed and sliced thin . Including green tops ¼ cup water ¼ cup low…

Portion Size:  3 oz. chicken and 2 T. sauce Ingredients: Yields: 8 servings Ingredients  Notes:  2 ½ lbs. meatless chicken  2 tablespoons cooking oil ½ cup lime juice  Fresh lime juice works best. 1 cup apple juice 1 tablespoon cornstarch 2 teaspoons low sodium  veganchicken bouillon cubes or granules 1 lime  Washed and sliced (optional).…

Portion Size: 3 oz. chicken plus 2 T. sauce Ingredients: Yields: 8 servings Ingredients  Notes:  2 ½ lbs. meat less chicken  2 tablespoons cooking oil ½ cup lemon juice 1 tablespoon garlic powder 1 tablespoon curry powder Salt and pepper to taste For Sauce: ¼ cup teaspoons flour 3 Tablespoons oil ¼ cup lemon juice…

Portion Size: 1 ½ cups; ½ cup chicken, ½ cup vegetable mixture, ½ cup rice   Ingredients: Yields: 8 servings Ingredients  Notes:  2 teaspoons extra-virgin olive oil 1 small onion Wash, peeled and sliced. 2 leeks  Wash, trim and very thinly sliced. 3 garlic cloves Wash peeled and mince. 2 ½ lbs. meatless chicken  Cut into…

Portion Size: 1  cup; ½ cup chicken plus sauce, ½ cup brown rice  Ingredients: Yields: 8 servings Ingredients  Notes:  2 ½ lbs. meatless chicken pieces.  Salt and ground black pepper 2 tablespoons cornstarch 1/2 teaspoon lemon zest Finely grated. 1/2 teaspoon paprika 1/2 teaspoon garlic powder 1 tablespoon olive oil 1/4 cup fresh lemon juice…

Portion Size: 1 ¼ cups; ½ cup chicken, ½ cup rice, ¼ mango spice mixture Ingredients: Yields: 8 servings Ingredients  Notes:  1 tablespoon olive oil 2 lb. meatless chicken tpieces 1/2 teaspoon turmeric 1/2 teaspoon cayenne pepper 1 teaspoon salt 1/4 teaspoon pepper 1 (14 oz.) pkg. frozen mango Thawed and diced. 1/2 cup lime…