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

Portion Size: 3 oz. boneless meat, ½ cup pasta, ½ cup vegetables (approx. 1 ½ cups) Ingredients: Yields: 8 servings Ingredients  Notes:  2 ½ pounds shrimp Deveined and tail removed  1 lb. spaghetti May use whole grain  1/2 cup reduced-sodium  soy sauce 1 tablespoon sesame oil ¼ cup hot water 1 tablespoon chicken bouillon ¼…

Portion Size: ½ cup over 1 pastry shell Ingredients: Yields: 8 servings Ingredients  Notes:  1 (10 ounce) package Puff Pastry Shells Or use toasted English muffins or bread 1 tablespoon olive oil 1 small green pepper, chopped Wash, trim and chop 1 small red pepper, chopped Wash, trim and chop 1 teaspoon garlic powder 1/4…

Portion Size: 2 fajitas with 1 (1 whole grain tortilla) plus 1 1/2 oz. shrimp for a total of 2 tortillas and 3 oz. meat. Ingredients: Yields: 8 servings Ingredients  Notes:  2 1/2  pounds shrimp (deveined, peeled and tail off) 16 (6 inch) flour tortillas May use whole grain  2 teaspoons vegetable oil 3 green…

Portion Size: ½ cup over 1 pastry shell Ingredients: Yields: 12 servings Ingredients  Notes:  1 (10 ounce) package Puff Pastry Shells Or use toasted English muffins or bread 1 tablespoon olive oil 1 small onion Wash, trim and chop 1 teaspoon garlic powder 2 lbs. fresh shrimp  Peeled, tail removed and deveined 1 cup frozen…

Portion Size:  4 ounces chicken with sauce  Ingredients: Yields: 8 servings Ingredients  Notes:  1/2 cup reduced sodium soy sauce 1/2 cup honey 2 tablespoons sesame seeds 2 tablespoons cornstarch 1/2 teaspoon garlic powder 1/2 teaspoon ground ginger 2 tablespoons oil 8 boneless skinless fresh salmon 4 green onions  Wash, trim and cut into thin strips…

Portion Size: 4 oz.  with 2 tablespoons salsa Ingredients: Yields: 8 servings Ingredients  Notes:  8 (5oz.) Fresh or Frozen skinless salmon fillets May use other fresh or frozen fish.  3 tablespoons olive oil 1 small red onion, diced Washed, peeled and diced 2 cloves garlic, peeled and minced Washed, peeled and minced 1 avocado, peeled…

Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients  Notes:  4 Cups canned salmon or tuna, drained and flaked  (water packed) May use fresh salmon or tuna 1 lb. package fettuccine  May use spinach fettuccine or whole grain fettucine 1 1/2 cups nonfat milk 1 (8 oz.) fresh sliced mushrooms 2 tablespoons olive oil 2…