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

Portion Size: 1 Calzone  Ingredients: Yields: 8 servings Ingredients  Notes:  1 (15 ounce) container ricotta cheese 3 eggs 2 tablespoons dried Italian seasoning 3 cups shredded mozzarella cheese 1 cup freshly grated Parmesan cheese 1 (10 ounce) package frozen chopped spinach Thawed and squeezed dry 1 (32 ounce) package frozen white bread dough  Thawed Salt…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  ¼ cup olive oil  1 large onion, minced Wash, peel and mince 4 cloves garlic, minced Wash, peel and mince 3 (15 oz.) Garbanzo Beans Drained and rinsed 2 (15 oz.) cans low fat coconut milk  1 quart vegetable broth Use reduced sodium 3 cups…

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…

Portion Size: 1 pizza Ingredients: Yields: 8 servings Ingredients  Notes:  16 fajita (6 inch) flour tortillas (no lard variety)  1 pound shredded low fat cheddar cheese 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,…

Portion Size: 1/3 cup mixture on 2 slices bread Ingredients: Yields: 8 servings Ingredients  Notes:  2 (8 ounce) light cream cheese. Softened For vegan: use vegan cream cheese 8 oz. low fat cheddar cheese.  For vegan: use vegan cheddar cheese 1/2 cup light sour cream For vegan: use vegan sour cream 1/4 cup finely chopped…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1 lb. pasta, cooked (large shells, fusilli or rotelle) For vegan: use vegan pasta 1 cup light mayonnaise For vegan: use vegan mayonnaise 2 cans no added salt black beans Drained and rinsed 1 cups whole kernel sweet white corn Use frozen, thawed 1 teaspoon…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 cups uncooked couscous For vegan: use vegan pasta 2 1/2 cups low sodium vegan chicken broth 2 (15 oz. cans) chick peas (garbanzo beans) Drained and rinsed 1 cup cherry tomatoes, quartered Washed, trimmed and quartered 1 cup cucumbers, seeded and chopped Washed, seeded…

Portion Size: 3/4 cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 (15 oz. cans) chick peas (Garbanzo beans) Drained and rinsed 1 cup cherry tomatoes Washed, trimmed and quartered 1 cup cucumbers Washed, seeded, and chopped 8 oz. low fat mozzarella cheese. Cut into 1/2 inch cubes. For vegan: use vegan mozzarella cheese 1 small…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  11 oz. Manicotti pasta For vegan: use vegan pasta 4 Eggs For vegan: use vegan cream cheese  4 cups part skim ricotta cheese For vegan: use vegan ricotta cheese 1 pound shredded low fat mozzarella cheese  For vegan: use vegan mozzarella cheese  1 cup Parmesan…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1 (16 oz. ) package elbow Macaroni For vegan: use vegan pasta  16 oz. low fat cheddar cheese For vegan: use vegan cheddar cheese  16 oz. low fat ricotta cheese For vegan: use vegan ricotta cheese 16 oz. low fat  mozzarella cheese For vegan: use…