Posts by Jacqueline Larson M.S., R.D.N. and Associates
Pork Chop with Creamy Herb Sauce
Portion Size: 3 oz. boneless, 5 oz. with bone, 2 T. sauce Ingredients: Yields: 8 servings Ingredients Notes: 8 boneless pork chops, 3 lbs. 8 (4 oz.) Trim all visible fat 1 teaspoon salt ½ teaspoon black pepper ¼ cup oil ½ cup finely, chopped carrots 2 Tablespoons parsley flakes Or ¼ cup finely chopped…
Read MorePork Chops With Lemon Herb Sauce
Portion Size: 3 oz. boneless, 5 oz. with bone Ingredients: Yields: 8 servings Ingredients Notes:  3 lbs. boneless pork chops, (8 chops) Trim all visible fat 1 teaspoon salt To taste ½ teaspoon black pepper To taste 3 Tablespoons olive oil As needed. 1 cup light cream cheese 2 tablespoons parsley flakes 1 teaspoon low…
Read MorePork Chops With Honey Garlic Sauce
Portion Size: 3 oz. boneless, 5 oz. with bone Ingredients: Yields: 8 servings Ingredients Notes: 3 lbs. boneless pork chops, (8 chops) Trim all visible fat 1 teaspoon salt To taste ½ teaspoon black pepper To taste 3 Tablespoons olive oil As needed. ½ cup honey 2 teaspoons garlic powder 1 tablespoon apple cider vinegar…
Read MorePork Chops With Creamy Dijon Sauce
Portion Size: 3 oz. boneless, 5 oz. with bone Ingredients: Yields: 8 servings Ingredients Notes: 3 lbs. boneless pork chops, (8 chops) Trim all visible fat 1 teaspoon salt To taste ½ teaspoon black pepper To taste 3 Tablespoons olive oil As needed. 1 cup light sour cream ¼ cup Dijon mustard 1 teaspoon low…
Read MoreSpinach Salad
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 8 cups fresh baby spinach Washed and torn into bite size pieces. May use any greens. 1/2 small red onion, Washed, peeled and thinly sliced. Dressing: Or May use any light bottle dressing or homemade dressing ¼ cup olive oil ¼ cup sugar 3 tablespoons…
Read MoreCajun Creamy Chicken
Portion Size: 4 oz. 1/2 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 lbs. boneless skinless chicken breasts or thighs 2 lbs. edible portion 2 ½ -3 lbs. as purchased 1 teaspoon salt To taste. 1/4 teaspoon black pepper. To taste. 1 Tablespoon oil As needed. 2 tablespoons lower sodium Cajun seasoning 1 cup low…
Read MoreWhite Bean Breakfast Hash
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 2 cans no added salt white beans Drained and rinsed ¼ cup olive oil 2 teaspoons garlic powder 1 onion Washed, peeled and minced 1 cup low sodium chicken broth May use 1 t. granules plus 1 cup water 2 cups light sour cream 1…
Read MoreTofu Scramble
Portion Size: 1/4 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. firm tofu Well drained. To drain well wrap in paper towels. Place in a deep dish to catch the liquid. Place a clean plate on top. Put a heavy skillet or books to press down. Let sit for 15-20 minutes. 1 Tablespoons olive…
Read MoreScrambled Eggs Or Egg White Scramble Alternate: with onions or Egg White Cheese Tortilla
Portion Size: 1/4 cup Ingredients: Yields: 8 servings Ingredients Notes: 8 Eggs Use 2 cups egg substitute for egg white scramble. 1 Tablespoons margarine or oil 1/2 Cup nonfat milk Salt and pepper to taste ½ cup onions Washed, peeled and minced. (optional) For Egg White Cheese Tortilla: 8 oz. shredded low fat cheese 8…
Read MoreHash Brown Breakfast Bake
Portion Size: ¾ C Ingredients: Yields: 8 servings Ingredients Notes: 8 oz. breakfast turkey sausage, crumbled 1lb. frozen hash brown potatoes (frozen) 1 cup nonfat milk 8 ounces mild Cheddar cheese, shredded 2 cups egg substitute (i.e. Eggbeaters) May use 1 ½ c. egg substitute ½ teaspoon salt To taste ¼ teaspoon pepper To taste…
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