Posts by Jacqueline Larson M.S., R.D.N. and Associates
Chicken Barley Skillet (meatless)
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 1/2 Pounds meatless chicken 1 teaspoon salt 1/4 teaspoon black pepper. 1 Tablespoon oil 2 Cups low sodium vegan chicken broth 1 8-ounce fresh mushrooms Wash, trim and slice 2 Cups medium pearl barley 1 onion, chopped Wash, peel and dice. 1 16-ounce can…
Read MoreChicken Artichoke Basil Lasagna (meat less not vegan)
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 9 dried Lasagna Noodles May use whole grain 2 lbs, meatless diced chicken 1 Tablespoon olive oil 2 (8 oz.) packages frozen artichoke hearts, thawed and well drained ½ Cup pine nuts 4 Cloves garlic, minced 1 (15 oz) carton low-fat ricotta cheese 2 Cups…
Read MoreChicken and Wild Rice Pilaf (meatless)
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 tablespoons olive oil 1 cup celery Washed, trimmed and diced 1 large onion Washed, peeled and diced ½ cup Wild rice Rinsed and drained 1 ½ cups brown rice 2 (14 oz) low sodium vegan chicken broth 1 ½ cups water 1 cup carrots…
Read MoreChicken and White Bean Soup (meatless)
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 tablespoons oil 1 onion Washed, peeled and diced 1 tablespoon flour 1 tablespoon dried basil 1 teaspoon garlic powder ½ teaspoon ground oregano 2 lbs. meatless chicken pieces 1 (14.5 ounce) can diced tomatoes Use no added salt variety 6 cups vegan chicken broth…
Read MoreChicken with Quinoa Salad (meatless)
Portion Size: 3 oz. boneless pork plus 1 cup lettuce and 1 cup quinoa mixture. Ingredients: Yields: 8 servings Ingredients Notes: 2 lbs. meatless chicken 1 teaspoon salt ½ teaspoon black pepper ¼ cup oil 2 cups quinoa May substitute cooked barley or brown rice for quinoa (except for gluten free) 6 cups water ¼…
Read MoreChicken and Peppers Stir Fry (meatless)
Portion Size: 1 cup (approx. 3 oz. Chicken, 1 oz. vegetables, and ½ cup pasta) Ingredients: Yields: 8 servings Ingredients Notes: 1/2 cup lite soy sauce 1/2 cup (no added salt) tomato sauce 2 tablespoon honey 1 teaspoon ground ginger 1 teaspoon garlic powder 2 ½ lbs. meatless chicken pieces 1 tablespoon vegetable oil 8…
Read MoreChicken and Peppers Pasta (meatless)
Portion Size: 1 ½ cup (approx. ½ c. chicken, ½ c. pasta and ½ c. vegetables) Ingredients: Yields: 8 servings Ingredients Notes: 1 Pound penne or ziti pasta For vegan: use vegan pasta 2 Tablespoons oil 1 small each; red, yellow, and green pepper, sliced into thin strips Wash, trim and slice 2 cups carrots,…
Read MoreZucchini Stuffed with Italian Sausage
Portion Size: 1 medium (1/2 cup meat) Ingredients: Yields: 8 servings Ingredients Notes: 4 medium zucchini 1 pound lean ground beef 1 pound lean bulk Italian Sausage (sweet or spicy) 1 small onion Washed, peeled and chopped 1 teaspoon fennel 2 teaspoons dried basil 1/2 teaspoon ground oregano 3 gloves fresh garlic Minced 2 eggs…
Read MoreTurkey Sausage Skillet Dinner
Portion Size: 1 ½ cups Ingredients: Yields: 8 servings Ingredients Notes: 3 tablespoons vegetable oil 1 package (24 ounces) frozen potatoes O’Brien 1 teaspoon dried oregano leaves 1/2 teaspoon black pepper 4 cups chopped broccoli Washed, trimmed and chopped 2 (2pounds) rings lean turkey sausage (Kielbasa) 1/2 cup low fat shredded Cheddar Cheese Directions: Steps:…
Read MoreTurkey Sausage and Pasta with Sun Dried Tomatoes
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 (1pound) low fat turkey sausage (kielbasa) Cut into 1/2 inch slices 1 pound package pasta May use whole grain 1/2 cup sun dried tomatoes or 1 c. fresh tomatoes Washed, trimmed and chopped 4 cups baby spinach Washed, trimmed and chopped 1/2 cup Parmesan…
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