Posts by Jacqueline Larson M.S., R.D.N. and Associates
Quinoa and Black Bean Salad With Tofu
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 cup quinoa, uncooked 2 tablespoons olive oil 2 cups lower sodium vegetable broth 1 small red pepper Wash, trim and dice ¼ cup small red onion Wash, trim and mince 1 cup frozen sweet white corn 2 (15 oz.) can no added salt…
Read MorePesto Tofu Pasta
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. spiral pasta For vegan: use vegan pasta. May use any size pasta 2 (16 oz.) package firm tofu Drained and cubed ¼ cup oil 1 small onion Wash, trim and dice 1 teaspoon garlic powder 1 lb. fresh mushrooms Wash 2 tablespoons…
Read MoreAsian Spicy Pasta
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1lb. uncooked, spaghetti For vegan: use vegan pasta. May use any size pasta 2 (16 oz.). diced firm tofu 1 cup peanut butter 2 cups reduced sodium vegetable broth May use 2 t. granules plus 2 cups water ½ cup lite soy sauce ¼…
Read MoreVegetarian Dinner Tofu Recipes
Tofu Sandwiches in Pita Bread
Portion Size: ½ cup Ingredients: Yields: 8 servings Ingredients Notes: 2 tablespoons olive oil As needed 1(16 oz.) package extra-firm tofu, Cut into bite-sized cubes Drained well. ¼ cup light soy sauce ¾ light mayonnaise 2 cups fresh tomatoes Washed, trimmed and diced. 8 pita pockets Directions: Steps: Directions: Critical Control Point /Quality Assurance…
Read MoreTofu and Kale Salad with Brown Rice
Portion Size: 2 cups (1/2c. brown rice, 1 cup kale, ½ c. tofu) Ingredients: Yields: 8 servings Ingredients Notes: 2 cups brown rice 4 cups water 2 (16 oz.) package extra firm tofu Diced ¾ cup slivered almonds, unsalted Optional ¼ cup sesame seeds 8 cups fresh kale Wash, tough membranes removed and chopped. 1…
Read MoreVegetarian Lunch Tofu Recipes
Vegetable Quiche (not vegan)
Portion Size: 1/8 pie Ingredients: Yields: 8 servings Ingredients Notes: 2 Cups any combination of the following: thinly sliced broccoli, cauliflower, mushrooms, carrots, or zucchini Washed, trimmed and thinly sliced 2 Chopped green onions Washed, trimmed, and chopped. Optional 1 Small can diced green chilies Drained. Optional 1 Large tomato Washed, trimmed and chopped. Optional…
Read MoreRoasted Vegetable and Mozzarella Sandwiches
Portion Size: 1/3 cup mixture on 2 slices bread Ingredients: Yields: 8 servings Ingredients Notes: ¼ cup light mayonnaise For vegan: use vegan mayonnaise 16 oz. low fat sliced mozzarella cheese For vegan: use vegan mozzarella cheese 2 cloves of garlic Washed, trimmed peeled and minced 1 tablespoon lemon juice Washed, trimmed, and finely chopped…
Read MoreQuesadilla Pizza
Portion Size: 1 pizza Ingredients: Yields: 8 servings Ingredients Notes: 16 (6 inch) flour tortillas 1lb. shredded low fat cheddar cheese (Mexican cheese blend) For vegan: use vegan cheddar cheese 2 Tablespoons vegetable oil 1 cup pizza sauce For vegan: ensure vegan sauce 1 teaspoon ground cumin 1 can fat free refried beans, vegetarian ¼…
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