Posts by Jacqueline Larson M.S., R.D.N. and Associates
Edamame Asian Slaw
Portion Size: 2 cups Ingredients: Yields: 8 servings Ingredients Notes: For the dressing: ½ cup honey ¼ cup vegetable oil ½ cup rice vinegar 1 tablespoon sesame oil ½ cup peanut butter ½ teaspoon salt ½ teaspoon ground ginger 2 large garlic cloves Washed, peeled and minced For the slaw: 8 cups cabbage Wash.…
Read MoreCream of Potato and White Bean Soup
Portion Size: 1 ½ cup Ingredients: Yields: 8 servings Ingredients Notes: 2 tablespoons olive oil As needed. 3 tablespoons all purpose flour 1/4 teaspoon salt To taste ½ cup finely chopped onion Washed, peeled and finely chopped ½ cup finely chopped celery Washed, trimmed and finely chopped 4 cups fresh potatoes Washed, peeled and chopped…
Read MoreCream of Cauliflower and White Bean Soup
Portion Size: 1 ½ cup Ingredients: Yields: 8 servings Ingredients Notes: 4 cups cauliflower Washed, trimmed and broken into florets 2/3 cup onion Peeled, washed, and chopped 3 cans (15 oz.) white beans Drained and rinsed 1/4 cup olive oil As needed 1/4 cup flour 5 cups low sodium chicken broth Or may use granules …
Read MoreChili with Beans
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 1 small onion Wash, peel and dice. 1 green bell pepper Wash, trim and dice 2 tablespoons olive oil 2 tablespoons flour 3 (32 oz.) can crushed no added salt tomatoes 2 (15 oz.) cans no added salt pinto beans Drained and rinsed 1…
Read MoreCheesy Pinto Beans Casserole (may use any type of bean)
Portion Size: 1 cup Ingredients: Yields: 8 servings Ingredients Notes: 3 (15 oz.) cans pinto beans Divided, rinsed and drained. 2 cups brown rice 1 cup onions Wash, trimmed and diced 1 bell pepper, any color Wash, trimmed and diced 2 tablespoons reduced sodium taco seasoning 1 (28 oz.) can no added salt chopped tomatoes…
Read MoreCrab Sushi California Roll Bowl Alternate: Salmon Salad Sushi Bowl
Portion Size: 1 cup lettuce and ½ cup crab mixture Ingredients: Yields: 8 servings Ingredients Notes: 3 cups imitation crab (or Salmon) Minced 4 cups of cooked white rice Separated, washed and torn into bite size pieces 3 oz. package Nori Seaweed sheets 4 cups cucumbers Washed, peeled and diced 1/2 cup Light mayonnaise ¼…
Read MoreCrab Salad Sandwich
Variations: Crab and Cheddar Sandwich, Crab and Dill Sandwich, Spicy Crab Sandwich, Curry Crab Sandwich. Alternate Crab Salad with Thousand Island Dressing Sandwich Portion Size: 1/3 cup  Ingredients: Yields: 8 servings Ingredients Notes: 3 cups imitation crab 1 cup diced celery Washed, trimmed and diced. 1/4 cup onion Washed, peeled and minced. 2 teaspoons lemon…
Read MoreBlack Bean and Corn Quesadilla
Portion Size: 1/2 Quesadilla. Ingredients: Yields: 8 servings Ingredients Notes: 2 teaspoons oil ¼ cup onions Peel and finely chopped 2 (15.5) oz. cans of no added salt black beans Drained and rinsed 2 cups frozen sweet corn Optional ½ cup fresh tomato Wash, trim and dice 8 green onions Wash, trim and slice. Including…
Read MoreTuna Cakes with Tartar Style Sauce
Portion Size: 4 oz. plus 1 tablespoon sauce Ingredients: Yields: 8 servings Ingredients Notes: 4 cups, water packed tuna, drained and flaked 1 cup seasoned breadcrumbs 1/2 cup green onions Wash, trim and finely chop (including green tops) Optional 1/4 cup Dijon mustard 2 Eggs ½ cup nonfat milk 2 tablespoons lemon juice 2 tablespoons…
Read MoreBlack Bean Broccoli and Rice Bowl (may use any type of bean-pinto, pinto, kidney, refried, etc.)Â
Portion Size: ½ cup rice, ½ cup beans plus toppings Ingredients: Yields: 8 servings Ingredients Notes: 3 (15 oz.) cans no added salt pintos beans Drained and rinsed. 2 cups brown rice 4 cups broccoli Washed, trimmed and chopped 2 tablespoons lower sodium taco seasoning mix 1 cup Pico de Gallo, mild Optional Directions: Steps:…
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