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

Portion Size: 3 oz. and 2 tablespoons 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 minced onions Wash, peel and mince 1/2 cup red bell pepper Wash, trim and chop finely 3 eggs  1 cup nonfat milk 1 teaspoon salt…

Portion Size: 4 oz.  Ingredients: Yields: 8 servings Ingredients  Notes:  4 cups canned tuna  Drained and flaked.  1 cup bread crumbs 1/2 cup minced onion Washed, peeled and minced 3 eggs, beaten 1 teaspoon salt 1/4 teaspoon paprika 2 tablespoons Dijon mustard 2 tablespoons olive oil Directions: Steps: Directions:  Critical Control Point /Quality Assurance 1…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  1 lb. spaghetti May use whole grain noodles or pasta 4 cups canned tuna  Water packed, drained, flaked.  2 tablespoons olive oil 2 garlic cloves, minced Wash, peel and mince 6 eggs, beaten  1 cup nonfat milk 1 large onion, chopped Wash, peel and chop…

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: 3 oz. pork, 1 c. serving size with sauce and vegetables Ingredients: Yields: 8 servings Ingredients  Notes:  2 ½ lb. shrimp Deveined, peeled and tail removed 1 16 ounce can pineapple chunks (juice packed) 2/3 cup sugar ½ cup vinegar ¼ cup cornstarch 2 teaspoons instant chicken bouillon granules ¼ cup lite soy…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  8 flour tortillas May use whole wheat tortillas 4 cups light tuna in water, drained 1 (15 oz.) can no added salt black beans  drained and rinsed 1 cup frozen whole kernel corn, thawed 1 (10 oz.) can enchilada sauce 1 small onion, finely chopped…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  8 flour tortillas May use whole wheat tortillas 4 cups canned salmon, in water, drained 1 (15 oz.) can no added salt black beans  drained and rinsed 1 cup frozen whole kernel corn, thawed 1 (10 oz.) can enchilada sauce 1 small onion, finely chopped…

Portion Size: 2 small tacos Ingredients: Yields: 8 servings Ingredients  Notes:  2 1/2 Pounds shrimp Peeled, deveined and tail removed 1 tablespoon olive oil  1 tablespoon chili powder  1/2 teaspoon garlic powder 1/4 teaspoon onion powder 1/2 teaspoon paprika  1 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1/2 teaspoon sugar  1/4…

Portion Size: ½ c. shrimp salad on ½ c. watercress leaves Ingredients: Yields: 8 servings Ingredients  Notes:  4 cups cooked small shrimp Deveined, peeled and tail removed.  1/2 cup light mayonnaise 1 teaspoon fresh lemon zest 1/2 cup fresh lemon juice 1/4 cup fresh Tarragon 1 teaspoon Dijon mustard 1/4 teaspoon salt 1/4 teaspoon pepper…

Portion Size: 3 oz.  Ingredients: Yields: 8 servings Ingredients  Notes:  3 1/2 lbs. of fresh shrimp, peeled, deveined and tails removed 2 tablespoon chili garlic sauce 1/2 cup light soy sauce 3 garlic cloves, minced Wash, peel and mince 3 teaspoons honey 2 tablespoons oil Directions: Steps: Directions:  Critical Control Point /Quality Assurance 1 Combine…