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

Portion Size: 1 1/2 cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 tablespoons olive oil 2 garlic cloves Washed, peeled and minced 1 large onion Washed, peeled and chopped. 2 tablespoons flour  4 cups canned no added salt Great Northern beans Drained and rinsed 7 cups low sodium vegan chicken broth 1 (12 oz.) can…

Portion Size: 3/4 cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 (16 oz.) can no added salt white kidney beans Drained and rinsed 16 oz. low fat mozzarella, Cut into small cubes For vegan: use vegan cheese 1 pint of fresh grape tomatoes or 8 oz. cherry tomatoes or 4 medium tomatoes. Wash. Cut into…

Portion Size: 2 wraps (approx. 1 lettuce leave, ¼ c. meat mixture, ¼ c. carrots, green onion and red bell pepper per wrap)  Ingredients: Yields: 8 servings Ingredients  Notes:  2 lbs. ground imitation ground beef 2 tablespoons lite soy sauce 2 teaspoons garlic powder   1 teaspoon ground ginger  1 teaspoon cornstarch 16 lettuce leaves…

Portion Size: 1 Vegetarian burger.  Ingredients: Yields: 8 servings Ingredients  Notes:  2 (12 oz.) package firm tofu Well drained 1 cup quick oats 2 teaspoons vegetable oil   1 onion  Wash, peel and mince.  1 cup celery Wash, trim and mince 4 eggs Beaten  2 cups shredded low fat cheddar cheese For vegan: use vegan…

Portion Size: 1 cup.  Ingredients: Yields: 8 servings Ingredients  Notes:  3 cups dry lentils 6 cups water 1 ¼ pounds stewed tomatoes   1 small onion Wash, peel and diced 1 green pepper Wash, trim and diced 6 stalks celery Wash, trim and diced 1 teaspoon curry powder 4 cloves garlic  Washed, peeled and minced…

Portion Size: 1 c. (1/2 c. rice and ½ c. tofu mixture) Ingredients: Yields: 8 servings Ingredients  Notes:  2 (16 oz.) package of firm tofu 1 cup plain low fat yogurt  For vegan: use vegan yogurt 3 tablespoons lemon juice   2 teaspoons ground cumin ¼ teaspoons cayenne pepper 1 teaspoon paprika 1 tablespoon minced…

Portion Size: ½ cup Ingredients: Yields: 8 servings Ingredients  Notes:  2 tablespoons peanut oil or olive oil  2 (16 oz.) package extra-firm tofu Cut into bite-sized cubes 1 teaspoon ground ginger   2 tablespoons red curry paste 2 cups zucchini Wash, trimmed and diced 1 red bell pepper Wash, trimmed and diced 3 tablespoons lime…

Portion Size: 1 ½ cups Ingredients: Yields: 8 servings Ingredients  Notes:  1 (16 oz.) package uncooked lasagna noodles For vegan: use vegan pasta 1 lb.  low fat Shredded mozzarella cheese For vegan: use vegan mozzarella cheese 1 (15 oz.) container low fat ricotta cheese For vegan: use vegan ricotta cheese 2 eggs For vegan: use…