Posts by Jacqueline Larson M.S., R.D.N. and Associates
Beef and Tater Casserole (Meatless)
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 cup fat free evaporated milk For Vegan: use soy milk 1 cup light sour cream For Vegan: use vegan sour cream 8 oz. package sliced mushrooms Wash, trim and slice 2 cups low salt beef broth For Vegan: use vegan beef broth 1 (32…
Read MoreBeef and Brown Rice Salad (Meatless)
Portion Size: 1 ½ cups (3 oz. meat, ½ cup starch, ½ cup vegetables) Ingredients: Yields: 8 servings Ingredients Notes: 2 1/2 lbs. imitation beef 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…
Read MoreBeef and Brown Rice Casserole (Meatless)
Portion Size: 1 cup (½ cup meat and ½ cup rice) Ingredients: Yields: 8 servings Ingredients Notes: 2 cups light sour cream For Vegan: use plant based vegan sour cream 1 cup vegan beef broth 1/4 Teaspoon pepper 1 Teaspoon garlic powder 1 teaspoon thyme 2 1/2 Pounds imitation ground beef 4 cups cooked brown…
Read MoreBeef and Broccoli (Meatless)
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 1/2 Pounds beef strips (meatless) Use imitation beef strips 1 Cup low sodium beef broth (vegan) Use vegan beef flavored broth ¼ cup lite soy sauce 3 Tablespoons cornstarch…
Read MoreBaked Rigatoni with Beef (Meatless)
Portion Size: ½ cup Meat Sauce and ½ cup Pasta Total 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 32 oz. Spaghetti marinara sauce For Vegans: use vegan sauce 2 lbs. lean ground beef, imitation 1 lb. rigatoni pasta For Vegans: use vegan pasta 2 cups shredded low fat mozzarella cheese For Vegans: use vegan…
Read MoreZucchini Hummus Wraps
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 8 (8 inch) sized flour tortillas (no lard variety) 1/2 pound shredded lowfat cheddar cheese or gouda For vegan: use vegan cheese 2 teaspoons canola oil 2 large zucchini Washed,ends removed, and sliced length wise into strips 2 small tomatoes Washed, cored and diced 1…
Read MoreWhite Bean Pasta Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: Salad Ingredients: 2 (14. 5 oz. can) white bean Drained and rinsed. (may use other type of bean) 8 oz. low fat Mozzarella cheese, shredded For vegan: use vegan mozzarella cheese 16 oz. Rotini pasta For vegan: use vegan pasta 1 cup diced zucchini Washed,…
Read MoreVegetarian Lettuce Wraps
Portion Size: 2 lettuce wraps Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. Imitation ground meat, crumbles (textured vegetable protein) 2 Tablespoons light soy sauce 2 teaspoons garlic powder 1 teaspoon ground ginger 1 cups water 1 Tablespoon cornstarch 16 lettuce leaves Washed 1 cup shredded carrots Washed, peeled and shredded 1 cup green onions…
Read MoreVegetarian Chili
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 ( 12 oz.) imitation ground beef 1 Small onion, minced Wash, peel and mince 1 Small green pepper, diced Wash, trim and dice 1 (14 1/2 oz.) can low sodium red cut tomatoes 2 (14 1/2 oz.) cans low sodium tomato sauce 1 (6…
Read MoreVegetable 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 1 Small can diced green chilies Drained 1 Large tomato Washed, trimmed and chopped 3 Oz. grated…
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