Posts by Jacqueline Larson M.S., R.D.N. and Associates
Salmon Pasta with Creamy Linguine
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. linguine May use whole grain linguine 4 cups canned salmon water packed, drained, flaked. May use fresh tuna 1/4 cup unsalted butter 1/4 cup all-purpose flour 1 tablespoon olive oil 6 garlic cloves, minced Wash, peeled and minced 1 1/2 cup fresh sliced…
Read MoreChinese Chicken Salad
Portion Size: 2 oz. (⅓ c.) chicken with dressing, 1 c. cabbage mixture Ingredients: Yields: 8 servings Ingredients Notes: ½ cup crispy wontons strips For vegan: check ingredients to ensure vegan or omit. ⅔ cup seasoned rice vinegar 1 tablespoon sesame oil 2 tablespoons vegetable oil ¼ teaspoon ground pepper 1 lb. meatless chicken, cubed…
Read MoreChicken with Stir Fried Rice (meatless)
Portion Size: 2 oz. (⅓ c.) chicken, ½ c. rice Ingredients: Yields: 8 servings Ingredients Notes: 1 pound meatless chicken or tenderloin, cut in ½ inch pieces Trim all visible fat and skin 2 tablespoons sesame oil ½ teaspoon salt ¼ teaspoon ground black pepper 2 tablespoons vegetable oil 1 onion, diced 1 cup carrots,…
Read MoreSalmon with Almonds and Herbs
Portion Size: 4 oz. Ingredients: Yields: 8 servings Ingredients Notes: 8 (5oz.) Fresh or Frozen skinless salmon fillets May use other fresh fish types. 1/2 cup light mayonnaise 2 Slices Whole Wheat Bread, torn ½ cup sliced almonds ¼ cup snipped fresh basil 0r 2 Tablespoons dried basil, crushed ¼ cup onion Wash, peel and…
Read MoreChicken Pesto Sandwich (meatless)
Portion Size: 1 Sandwich Ingredients: Yields: 8 servings Ingredients Notes: ½ cup nonfat Greek yogurt For vegan: use vegan yogurt 1/2 cup olive oil 2 cups fresh basil leaves Washed, and trimmed 3 cloves garlic Washed and peeled ¼ cup pine nuts. 1/3 cup Parmesan cheese For vegan: use vegan Parmesan cheese ½ teaspoon salt …
Read MoreChicken Gyros (meatless)
Portion Size: 1 wrap Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. meatless chicken breasts Trim all visible fat and skin, cut into strips ½ cup cucumbers Washed, trimmed and coarsely chopped ½ teaspoon dried dill weed 2 tablespoons garlic (divided) Washed, peeled, and minced 2 tablespoons cup distilled white vinegar 2 tablespoons lemon juice…
Read MoreSalmon Patties with Cheese Sauce
Portion Size: 4 oz. patty with 2 tablespoons sauce Ingredients: Yields: 8 servings Ingredients Notes: 4 cups canned salmon, drained and flaked May use fresh boneless skinless salmon 1 cup bread crumbs May use whole grain bread crumbs 1/2 cup minced onion Wash, peel and dice 3 Eggs, beaten 2 tablespoons lemon juice 3/4 teaspoon…
Read MoreChicken Low Mein (meatless)
Portion Size: 1 ½ cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. pound cooked meatless chicken, cut into thin slices 1-pound linguine package For vegan: use vegan pasta ¼ cups low sodium soy sauce ½ cup rice vinegar 1/3 cup cornstarch 1 tablespoon white sugar 1 teaspoon sesame oil 1/4 teaspoon ground ginger 1/4…
Read MoreChicken Bruschetta Pasta Salad (meatless)
Portion Size: 1 ½ cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. pound package spaghetti pasta For vegan: use vegan pasta 4 cups fresh Roma tomatoes Washed, trimmed and diced 1 1/2 lb. meatless diced chicken 2 teaspoons dried basil ½ teaspoon dried oregano ½ teaspoon garlic powder ¼ cup olive oil ½ teaspoon…
Read MoreChicken and Vegetable Pasta Salad (meatless)
Portion Size: 1 ½ cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. pound package pasta (Rotelle or Bow Tie) May use whole grain ¼ cup red onion Washed, trimmed and diced 1 lb. meatless chicken 1 medium red or green bell pepper Washed and chopped ¼ cup sliced pitted ripe olives ½ cup pepperoncini…
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