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

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1 (16 ounce) package pasta 4 cups peas, frozen  Thaw 3 cups canned tuna  ¼  cup olive oil 1/4 cup sliced unsalted almonds Toasted 2 teaspoons parsley flakes 2/3 cup lemon juice 1/2 teaspoon grated lemon zest (optional) 1 clove garlic Washed, peeled and minced …

Portion Size: 4 oz. patty with 2 tablespoons sauce Ingredients: Yields: 8 servings Ingredients  Notes:  4 cups canned tuna, drained and flaked 1 cup bread crumbs May use whole grain bread crumbs 1/2 cup minced onion Wash, peel and dice 3 Eggs, beaten 2 tablespoons lemon juice 3/4 teaspoon salt 1/4 teaspoon pepper 1/2 cup…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1 lb. pasta May use whole grain pasta 4 cups canned tuna  water packed, drained, flaked 1 cup frozen peas, thawed 1/4 cup olive oil 2 garlic cloves, minced Washed, peeled and minced 1/2 cup fresh lemon juice 1 teaspoon lemon zest 1/2 teaspoon salt…

Portion Size: 1 cup  Ingredients: Yields: 8 servings Ingredients  Notes:  1 lb. pasta May use whole grain pasta 4 cups canned tuna (or salmon) Water packed, drained, flaked 1/4 cup olive oil 6 garlic cloves, minced Washed, peeled and minced 1/2 cup fresh lemon juice 1 teaspoon lemon zest 1/2 teaspoon salt 1/4 teaspoon pepper…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1 lb. noodles May use whole grain noodles or pasta 4 cups canned tuna  Water packed, drained, flaked.  2 tablespoons olive oil 2 tablespoons flour 2 garlic cloves, minced Wash, peel and mince 1 large onion, chopped Wash, peel and chop 1 cup carrots Wash,…

Portion Size: 3 oz.  Ingredients: Yields: 8 servings Ingredients  Notes:  4 cups tuna  (drained water packed) 1/2 cup light mayonnaise 2 tablespoons Dijon mustard 1 8 oz. light cream cheese softened 1/2 cup celery, diced Wash, trim and dice 8 green onions Wash, trim and slice with green tops 8 oz. low fat shredded cheddar…

Portion Size: 4 oz.  Ingredients: Yields: 8 servings Ingredients  Notes:  1/2 cup finely chopped onion Wash, peel and chop 2 teaspoons dried dill weed  1/4 teaspoon pepper 2 tablespoons Dijon mustard 2 tablespoons olive oil  3 eggs, beaten 1 cup bread crumbs 1/2 cup milk 4 cups tuna, drained and broken into chunks (water packed)…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1 lb.  Noodles or pasta May use whole grain noodles or pasta 4 cups canned tuna water packed, drained, flaked 2 tablespoons olive oil 2 tablespoons flour 2 garlic cloves, minced 4 large leeks Wash, trim and slice thin 2 cups nonfat milk 1 8oz.…

Portion Size: 4 oz.  Ingredients: Yields: 8 servings Ingredients  Notes:  ½ cup light mayonnaise ¼ cup fresh chives Wash, trim and chop 2 tablespoons fresh parsley Wash, trim and mince 1 tablespoon lemon juice ½ teaspoon paprika 2 ½ cups canned tuna Drained, and measured ½ cup bread crumbs  RED PEPPER SAUCE: 1/2 cup sweet…

Portion Size: 4 oz. plus 1 tablespoon sauce Ingredients: Yields: 8 servings Ingredients  Notes:  4 cups, water packed tuna, drained and flaked 1 1/2 cup seasoned bread crumbs 1/2 cup green onions Wash, trim and finely chop (including green tops) 1/4 cup Dijon mustard 2 Eggs  ½ cup nonfat milk 1 teaspoon grated lemon peel…