Posts by Jacqueline Larson M.S., R.D.N. and Associates
Cheesy Polenta Casserole
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 teaspoons olive oil 2 green bell peppers Wash, trim and dice 2 cloves garlic, minced Wash, peel and mince 4 green onions Wash, trim and slice thin. (including green tops) 1 (32 oz) large jar marinara sauce Use a vegan plant based marinara 16…
Read MoreVegetarian Dinner Egg and Cheese Recipes
Zucchini Hummus Wraps
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 8 (8 inch) sized flour tortillas 1/2 lb. shredded lowfat mozzarella cheese For vegan: use vegan cheese 2 teaspoons olive oil 2 large zucchini Washed, ends removed, and sliced length wise into strips 2 small tomatoes Washed, cored and diced 1 small red onion Washed,…
Read MoreWhite Bean Pasta Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: Salad Ingredients: 2 (14. 5 oz. can) white bean Drained and rinsed. (may use other type of bean) 8 oz. low fat Mozzarella cheese, shredded For vegan: use vegan mozzarella cheese 16 oz. Rotini pasta For vegan: use vegan pasta. May use any size pasta…
Read MorePimento and Cheese Salad Sandwiches
Portion Size: 1/3 cup mixture on 2 slices bread Ingredients: Yields: 8 servings Ingredients Notes: 2 (8 ounce) light cream cheese. Softened For vegan: use vegan cream cheese 8 oz. low fat cheddar cheese. For vegan: use vegan cheddar cheese 1/2 cup light sour cream For vegan: use vegan sour cream 1/4 cup finely chopped…
Read MoreSpiced Garbanzo Stew with Coconut Milk
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: ¼ cup olive oil 1 large onion, minced Wash, peel and mince 4 cloves garlic, minced Wash, peel and mince. Or 2 t. garlic powder 3 (15 oz.) Garbanzo Beans Drained and rinsed 2 (15 oz.) cans low fat coconut milk 1 quart vegetable broth…
Read MoreMexican Bean and Pasta Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. pasta, cooked (large shells, fusilli or rotelle) For vegan: use vegan pasta 1 cup light mayonnaise For vegan: use vegan mayonnaise 2 cans no added salt black beans Drained and rinsed 1 cups whole kernel sweet white corn Use frozen, thawed. Optional 1…
Read MoreMediterranean Chickpea with Couscous Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 cups uncooked couscous For vegan: use vegan pasta 2 1/2 cups low sodium vegan chicken broth 2 (15 oz. cans) chick peas (garbanzo beans) Drained and rinsed 1 cup cherry tomatoes, quartered Washed, trimmed and quartered 1 cup cucumbers, seeded and chopped Washed, seeded…
Read MoreMediterranean Chickpea Salad
Portion Size: 3/4 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 (15 oz. cans) chick peas (Garbanzo beans) Drained and rinsed 1 cup cherry tomatoes Washed, trimmed and quartered 1 cup cucumbers Washed, seeded, and chopped 8 oz. low fat mozzarella cheese. Shredded For vegan: use vegan mozzarella cheese 1 small red onion Washed, peeled,…
Read MoreLentil with Tomatoes
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 cups brown lentils Dry and rinsed. ¼ cup olive oil Washed, peeled and diced 1 medium onion Washed, peeled and minced 4 cups diced canned tomatoes Prefer no added salt variety Optional items to add: 2 medium green bell peppers Washed, trimmed and diced…
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