Posts by Jacqueline Larson M.S., R.D.N. and Associates
Crab Salad Sandwich
Variations: Crab and Cheddar Sandwich, Crab and Dill Sandwich, Spicy Crab Sandwich, Curry Crab Sandwich. Alternate Crab Salad with Thousand Island Dressing Sandwich Portion Size: 1/3 cup  Ingredients: Yields: 8 servings Ingredients Notes: 3 cups imitation crab 1 cup diced celery Washed, trimmed and diced. 1/4 cup onion Washed, peeled and minced. 2 teaspoons lemon…
Read MoreBlack Bean and Corn Quesadilla
Portion Size: 1/2 Quesadilla. Ingredients: Yields: 8 servings Ingredients Notes: 2 teaspoons oil ¼ cup onions Peel and finely chopped 2 (15.5) oz. cans of no added salt black beans Drained and rinsed 2 cups frozen sweet corn Optional ½ cup fresh tomato Wash, trim and dice 8 green onions Wash, trim and slice. Including…
Read MoreTuna Cakes with Tartar Style Sauce
Portion Size: 4 oz. plus 1 tablespoon sauce Ingredients: Yields: 8 servings Ingredients Notes: 4 cups, water packed tuna, drained and flaked 1 cup seasoned breadcrumbs 1/2 cup green onions Wash, trim and finely chop (including green tops) Optional 1/4 cup Dijon mustard 2 Eggs ½ cup nonfat milk 2 tablespoons lemon juice 2 tablespoons…
Read MoreBlack Bean Broccoli and Rice Bowl
Portion Size: ½ cup rice, ½ cup beans plus toppings Ingredients: Yields: 8 servings Ingredients Notes: 3 (15 oz.) cans no added salt pintos beans Drained and rinsed. 2 cups brown rice 4 cups broccoli Washed, trimmed and chopped 2 tablespoons lower sodium taco seasoning mix 1 cup Pico de Gallo, mild Optional Directions: Steps:…
Read MoreItalian Sausage White Bean Soup
Portion Size: 1 1/2 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 pounds lean sweet Italian sausage (turkey) Use bulk 3 tablespoons all-purpose flour 6 cups low sodium chicken broth  Or 6 t. low sodium chicken granules and 6 cups water. 2 can (15 oz.) white beans drained 1 lb. chopped baby spinach or kale…
Read MoreBean Tacos (meatless)
Portion Size: 2 small tacos Ingredients: Yields: 8 servings Ingredients Notes: 3 (15 oz. ) cans beans (black, pinto, or red bean) 2 tablespoons reduced sodium taco seasoning mix May sub. Taco seasoning mix. 3 Cups shredded low fat cheddar cheese For vegan: use vegan cheese. 2 Cups tomatoes, chopped Wash, trim and chop 3…
Read MoreItalian Sausage Pasta Bake
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 pounds lean sweet Italian sausage (turkey) Use bulk or links. 4 cups marinara sauce  Washed, peeled and chopped fine 2 cups low fat shredded mozzarella ½ cup grated Parmesan cheese 1 lb. pasta May choose any shape Directions: Steps: Directions: Critical Control Point /Quality…
Read MoreVegetarian Meatless Dinner Recipes
 Barley and Bean Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 cup pearl barley, uncooked 1 cup long grain brown rice, uncooked 2 cans no added salt black beans Drained and rinsed 2 cans no added salt kidney beans Drained and rinsed 2 cups whole kernel sweet white corn Use frozen. Optional 1/2 cup green…
Read MoreItalian Sausage and Potato Hash
Portion Size: 1 cups Ingredients: Yields: 8 servings Ingredients Notes: 2 pounds lean sweet Italian sausage (turkey) Use bulk or links. 1lb. bag frozen O Brien potatoes. 2 cups low sodium chicken broth 2 cups low fat shredded cheddar cheese 2 cups nonfat milk ¼ cup flour 1 (8 oz.) light cream cheese, soften ½…
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