Posts by Jacqueline Larson M.S., R.D.N. and Associates
Salmon Noodle Casserole
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. noodles May use whole grain noodles or pasta 4 cups canned salmon Water packed, drained, flaked. 2 tablespoons olive oil 2 tablespoons flour 2 garlic cloves, minced Wash, peel and mince 1 large onion, chopped Wash, peel and chop 1 cup carrots Wash,…
Read MoreChicken and Couscous Salad (meatless)
Portion Size: 2 oz. (⅓ c.) chicken, 1/2 c. couscous Ingredients: Yields: 8 servings Ingredients Notes: 2 cups water 1½ cups couscous 1 cup low fat buttermilk For vegan: vegan cream cheese 2 teaspoons ground cumin ¼ teaspoon salt ¼ teaspoon black pepper ½ cup walnuts, finely chopped Unsalted ¼ cup fresh cilantro, chopped Wash,…
Read MoreChicken and Corn Salad (meatless)
Portion Size: 1/2 cup vegetables with 2 oz. meat on top Ingredients: Yields: 8 servings Ingredients Notes: 1-pound Meatless chicken 4 cups frozen corn, thawed 1 cup fresh tomatoes, chopped Washed, trimmed and chopped ¼ cup oil ½ cup red wine vinegar 1 teaspoon dried cilantro 1/2 cup green onion, chopped Washed, trimmed and chopped…
Read MoreBBQ Chicken Tostada (meatless)
Portion Size: 1 slice (1/8 pizza) Ingredients: Yields: 8 servings Ingredients Notes: 1-pound meatless chicken, cut into thin strips 2 tablespoons canola oil 1 cup BBQ sauce 2 cups shredded green or red cabbage Washed, trimmed and shredded 2 tablespoons lemon juice 1/8 teaspoon ground black pepper ¼ cup light mayonnaise For vegan: use vegan…
Read MoreSalmon Muffin Melt
Portion Size: 3 oz. Ingredients: Yields: 8 servings Ingredients Notes: 4 cups salmon (drained water packed) 1/2 cup light mayonnaise 1 (8 oz.) light cream cheese softened 1/2 cup celery, diced Wash, trim and dice 8 green onions Wash, trim and slice with green tops 8 oz. low fat shredded cheddar cheese 8 English Muffins…
Read MoreApple, Mandarin Orange, Spinach Salad with Chicken and Orange Poppy Dressing
Portion Size: 2 oz. (⅓ c.) chicken, 1 c. lettuce mixture , 2 tablespoons dressing Ingredients: Yields: 8 servings Ingredients Notes: ¼ cup canola oil 1 ½ lbs. meatless chicken pieces 8 cups baby spinach Leaves separated, washed, and dried. May use other greens. 1 cup fresh red delicious apples Washed, trimmed and sliced (leave…
Read MoreAngel Hair Pasta with Chicken (meatless)
Portion Size: 1 1/3 cup Ingredients: Yields: 8 servings Ingredients Notes: 1-pound package of angel hair pasta For vegan: use vegan pasta 2 tablespoons oil 1-lb. meatless chicken diced 1 large zucchini Washed, halved and sliced 1 large red bell pepper Washed, halved and sliced 1 teaspoon garlic powder 1 tablespoon basil ½ cup…
Read MoreSalmon Loaf
Portion Size: 3 oz. Ingredients: Yields: 8 servings Ingredients Notes: 1/2 cup finely chopped onion Wash, peel and chop 2 teaspoons dried dill weed 1/4 teaspoon pepper 2 tablespoons olive oil 3 eggs, beaten 1 cup bread crumbs ½ cup red bell pepper Washed, trimmed and diced 1/2 cup milk 4 cups salmon, drained and…
Read MoreSalmon Leek Casserole
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 lb. Noodles or pasta May use whole grain noodles or pasta 4 cups canned salmon water packed, drained, flaked 2 tablespoons olive oil 2 tablespoons flour 2 garlic cloves, minced 4 large leeks Wash, trim and slice thin 3 cups nonfat milk 1 (8oz.)…
Read MoreWhite Bean Chicken Chili Meatless
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 teaspoon vegetable oil 2 1/4 lbs. meatless chicken pieces 1 teaspoon vegetable oil 1 large onion Washed, peeled and diced. 1 teaspoon salt 1/4 teaspoon ground black pepper 3 cloves garlic Minced. 1 tablespoon chili powder 1 teaspoon ground cumin 1 tablespoon all-purpose flour…
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