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

Portion Size: 3 oz meat plus 2 T topping  Ingredients: Yields: 8 servings Ingredients  Notes:  2 1/2 lbs. meatless chicken breast pieces 1/2 cup flour 1 teaspoon salt 1/4 teaspoon pepper 1/4 cup vegetable oil 1/4 cup water 2 tablespoons cornstarch 1/4 cup lemon juice 1 lemon Washed and thinly sliced. 1/4 cup capers 1/4…

Portion Size: 1 ½ cups; ½ cup chicken, ½ cup rice, ½ cup vegetable sauce mixture Ingredients: Yields: 8 servings Ingredients  Notes:  2 cans (16 ounce) whole tomatoes, chopped 1 cup golden raisins 2 tablespoons chopped green chilies 2 teaspoons sugar 2 teaspoons cinnamon 1 teaspoon salt 1/2 teaspoon cumin 1/4 teaspoon ground red pepper…

Portion Size: 1  ½ cup (approx. ½ c. chicken, ½ c. pasta and ½ c. vegetables) Ingredients: Yields: 8 servings Ingredients  Notes:  16 Oz. package of dried rotini pasta For vegan: use vegan pasta 1/3 cup lime juice 1/4 cup fresh cilantro leaves 2 Tablespoons olive oil 4 cups chopped meatless cooked chicken or turkey…

Portion Size: ½ cup   Ingredients: Yields: 8 servings Ingredients  Notes:  2 ½ lbs. meatless chicken pieces 1/2 cup all-purpose flour 3 tablespoons olive oil 1 1/2 cup chopped onion 2 teaspoons garlic powder 2 tablespoons paprika 2 1/2 cups low salt vegan chicken broth 8 oz. light cream cheese For Vegan: Use vegan cream cheese…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1 lb. noodles For vegan: use vegan pasta 4 cups meatless chicken diced into small pieces  ¼ cup olive oil ½ cup flour 2 garlic cloves, minced Wash, peel and mince 1 large onion, chopped Wash, peel and chop 1 cup carrots Wash, peel, trim…

Portion Size: 1 ½ cups; about ½ cup chicken, ½ vegetables, and ½ cup macaroni and sauce  Ingredients: Yields: 8 servings Ingredients  Notes:  2 1/2 pounds meatless chicken breast Cubed. Cook until internal temperature reaches 145°F.  3 cups uncooked macaroni For vegan: use vegan pasta.  3 cups broccoli florets Washed, trimmed and chopped  2 tablespoons…

Portion Size: 3 oz. boneless meat, ½ cup pasta, ½ cup vegetables (approx. 1 ½ cups) Ingredients: Yields: 8 servings Ingredients  Notes:  2 ½ pounds meatless chicken  Cut into small thin strips 1 lb. spaghetti For vegan: use vegan pasta 1/2 cup reduced-sodium  soy sauce 1 tablespoon sesame oil ¼ cup hot water 1 tablespoon…

Portion Size: 2 wraps (approx. 1 lettuce leave, ¼ c. meat mixture, ¼ c. carrots, green onion and red bell pepper per wrap)  Ingredients: Yields: 8 servings Ingredients  Notes:  2 lbs. ground meat less chicken or beef crumbles 2 tablespoons lite soy sauce 2 teaspoons garlic powder   1 teaspoon ground ginger  1 teaspoon cornstarch…

Portion Size: 1 ½ cups; ½ cup chicken with 1 cup vegetable/rice and broth mixture  Ingredients: Yields: 8 servings Ingredients  Notes:  1 cup celery Washed, trimmed and chopped. 1 cup onion Washed, peeled and chopped. 1 cup green pepper Washed and chopped. 2 tablespoons oil 2 (14 ½ oz) cans no salt added diced tomatoes…

Portion Size: 1 cup; ½ cup chicken and ½ cup lemon basil sauce and noodles  Ingredients: Yields: 8 servings Ingredients  Notes:  1-pound uncooked spinach noodles or noodles  For vegan: use vegan pasta 1 tablespoon oil 2 ½ lbs. meatless chicken  Cut into strips. 3/4 teaspoon dried basil leaves 3/4 teaspoon lemon pepper  1/2 teaspoon garlic…