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

Portion Size: 1 ½ cup (approx. ½ c. chicken and mozzarella, ½. c. pasta and ½ c. vegetables)  Ingredients: Yields: 8 servings Ingredients  Notes:  16 Oz. package of dried whole grain rotini pasta For vegan: use vegan pasta 1/3 cup red wine vinegar 1 teaspoon Italian seasoning Or dried basil 2 tablespoons olive oil 2…

Portion Size:  1 ½ cup (approx. ½ cup chicken, ½ cup macaroni, ½ cup fruit mixture) Ingredients: Yields: 8 servings Ingredients  Notes:  2 lbs. cubed cooked meatless chicken 1 lb.  elbow macaroni For vegan: use vegan pasta 1 large apple, cored and diced Wash, core and dice. May leave on peeling.  1 cup diced celery…

Portion Size: 1 cup  Ingredients: Yields: 8 servings Ingredients  Notes:  4 cups cooked, cubed meatless chicken Cook until internal temperature reaches 145°F.  1 (15 oz.) can (no added salt) garbanzo beans, drained 8 oz. low fat shredded cheddar cheese For vegan: Use vegan cheese 2 stalks celery, diced Wash, trim and dice 1 medium green…

Portion Size: 1 ½ cups  Ingredients: Yields: 8 servings Ingredients  Notes:  2 1/2 lbs. meatless chicken strips Diced. 2 tablespoons vegetable oil  ½ teaspoon ground black pepper 3 cloves garlic Washed, peeled and minced 1 large onion Washed, peeled and diced. 2 celery stalks Washed, trimmed and diced. 2 medium carrots Washed, peeled and sliced.…

Portion Size: 1 ½ cups (3 oz. meat, ½ cup starch, ½ cup vegetables) Ingredients: Yields: 8 servings Ingredients  Notes:  2 lbs. meatless chicken strips. 2 teaspoons olive oil 2 cups asparagus pieces (2-inch pieces) Wash all produce, prior to cutting 2 cups medium yellow squash,  Wash and cut lengthwise in half, then crosswise into…

Portion Size: 1 ½  cup (approx. ½ c. chicken, ½ c. pasta and ½ c. vegetables) Ingredients: Yields: 8 servings Ingredients  Notes:  1 pound bow tie pasta For vegan: use vegan pasta 2 tablespoons oil 2 cups Broccoli flowerets Wash, trim and slice 2 cups carrots, cut into thin strips Wash, peel and cut into…

Portion Size: Approx. 1 1/3 cups (1/2 cup rice(starch), ½ cup broccoli (vegetable),1/3 cup beef ( 3 oz. Protein) Ingredients: Yields: 8 servings Ingredients  Notes:  2  pounds meatless chicken strips Trim all visible fat.  1 cup vegan chicken broth ¼ cup lite soy sauce 3 tablespoons cornstarch 2 teaspoons sugar 1 teaspoon garlic powder 1…

Portion Size: 1 c. over muffin or biscuit Yields: 8 servings Ingredients  Notes:  1 cup light sour cream For vegan: use vegan sour cream 2 tablespoons all-purpose flour 4 cups frozen mixed vegetables 2 Pounds meatless chicken pieces 1 (10 3/4 ounce) vegan chicken broth 1/2 teaspoon salt 1/4 teaspoon pepper 4 thick English muffins,…

Portion Size: 3 oz. boneless Ingredients: Yields: 8 servings Ingredients  Notes:  2 lbs.  meatless chicken strips or pieces Trim all visible fat 1 teaspoon salt ½ teaspoon black pepper ¼ cup oil 1 cup orange juice ¼ cup lime juice ¼ cup red wine vinegar 1 teaspoon garlic powder 2 oz. can green chilies 1…

Portion Size: 1 1/2 cup (approx. ½ cup meat, rice and broccoli) Ingredients: Yields: 8 servings Ingredients  Notes:  4 cups frozen broccoli, chopped Thawed 2 1/2 Pounds diced cooked meatless chicken 4 cups cooked  brown rice 1 cup light sour cream For vegan: use vegan sour cream 1 cup shredded low fat cheddar cheese For…