Posts by Jacqueline Larson M.S., R.D.N. and Associates
Barley and Bean Southwestern Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 (14. 5 oz. can) black beans Drained and rinsed 1 (14. 5 oz. can) pinto beans Drained and rinsed 2 cups uncooked barley Or may sub. brown rice 5 1/2 cups water 1/2 cup green bell pepper Washed, trimmed and diced 1 cup salsa…
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Lentil and Potato Soup
Portion Size: 1 1/2 cup. Ingredients: Yields: 8 servings Ingredients Notes: 3 cups dry lentils 6 cups water 1 can (15 oz.) diced tomatoes 1 small onion Wash, peel and diced 3 stalks celery Wash, trim and diced 2 carrots Washed, peeled and diced 2 teaspoons garlic powder Washed, peeled and minced. Or 2…
Read MoreLentil and Garbanzo Bean Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 cups dry lentils Wash and drain 2 (14 oz.) cans no added salt garbanzo beans Drained and rinsed. 1 cup diced carrots Wash, peel and dice 1/2 cup red onion Wash, peel and dice 2 cloves garlic, minced Or 1 t. garlic powder 1…
Read MoreEdamame Asian Slaw
Portion Size: 2 cups Ingredients: Yields: 8 servings Ingredients Notes: For the dressing: ½ cup honey ¼ cup vegetable oil ½ cup rice vinegar 1 tablespoon sesame oil ½ cup peanut butter ½ teaspoon salt ½ teaspoon ground ginger 2 large garlic cloves Washed, peeled and minced For the slaw: 8 cups cabbage Wash.…
Read MoreCream of Potato and White Bean Soup
Portion Size: 1 ½ cup Ingredients: Yields: 8 servings Ingredients Notes: 2 tablespoons olive oil As needed. 3 tablespoons all purpose flour 1/4 teaspoon salt To taste ½ cup finely chopped onion Washed, peeled and finely chopped ½ cup finely chopped celery Washed, trimmed and finely chopped 4 cups fresh potatoes Washed, peeled and chopped…
Read MoreCream of Cauliflower and White Bean Soup
Portion Size: 1 ½ cup Ingredients: Yields: 8 servings Ingredients Notes: 4 cups cauliflower Washed, trimmed and broken into florets 2/3 cup onion Peeled, washed, and chopped 3 cans (15 oz.) white beans Drained and rinsed 1/4 cup olive oil As needed 1/4 cup flour 5 cups low sodium chicken broth Or may use granules …
Read MoreChili with Beans
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 small onion Wash, peel and dice. 1 green bell pepper Wash, trim and dice 2 tablespoons olive oil 2 tablespoons flour 3 (32 oz.) can crushed no added salt tomatoes 2 (15 oz.) cans no added salt pinto beans Drained and rinsed 1…
Read MoreCheesy Pinto Beans Casserole
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 3 (15 oz.) cans pinto beans Divided, rinsed and drained. 2 cups brown rice 1 cup onions Wash, trimmed and diced 1 bell pepper, any color Wash, trimmed and diced 2 tablespoons reduced sodium taco seasoning 1 (28 oz.) can no added salt chopped tomatoes…
Read MoreCrab Sushi California Roll Bowl Alternate: Salmon Salad Sushi Bowl
Portion Size: 1 cup lettuce and ½ cup crab mixture Ingredients: Yields: 8 servings Ingredients Notes: 3 cups imitation crab (or Salmon) Minced 4 cups of cooked white rice Separated, washed and torn into bite size pieces 3 oz. package Nori Seaweed sheets 4 cups cucumbers Washed, peeled and diced 1/2 cup Light mayonnaise ¼…
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