Nutrition Solutions Presents Cooking Demonstration with Chef James Tonight’s Items: Mango Salsa/ Marinade  BBQ Chicken Cole Slaw Baked Beans

Mango Salsa/ Marinade Ingredients: ½ mango: Peeled, seeded and chopped ¼ cup: red bell pepper, finely chopped 1 fresh: green onion, chopped 1tablespoon: chopped cilantro 1 fresh*: **jalapeno , seeded and diced 1 tablespoon: lime juice 1 tablespoon: lemon juice *You can use pickled peppers **Use pepper of choice   Directions: In a medium bowl, mix mango, red bell pepper, green onion, cilantro, jalapeno, lime juice, and lemon juice. Cover, and allow to sit at least 30 minutes before serving. Marinade yields: 8-2oz servings Nutrition Facts Serving Size: 2oz Amount/Serving Total Fat .1g Total Carb 5.4g Calories: 21 Protein .3g

BBQ Chicken Ingredients: 4- 4oz Skinless, boneless chicken breast ¼ cup Walden Farms BBQ sauce (flavor of choice) 4oz Mango Salsa/ Marinade Directions: Marinate chicken breast in BBQ sauce and Mango Salsa Marinade in refrigerator for 4-8 hours. Pre heat oven to 350(325 if using a convection oven). Coat chicken breast with BBQ sauce and grill to pick up grill marks. Use 10 and 2 method for perfect ‘diamond’ grill marks. Place on a sheet pan, baste with BBQ/Salsa marinade and bake in the oven, to an internal temperature of 162* degrees. Let chicken rest for 5 min while it continues to cook Garnish with Mango Salsa *overcooked Chicken is dry and chewy. See last page for proper cooking temperatures. 4- 4oz servings Nutrition Facts Serving Size: 4oz Amount/Serving Total Fat 2.5g Total Carb 5g Calories: 140 Protein 25 g

Blanching Vegetables Ingredients: Vegetables Water Ice Salt Tools: Large bowl Slotted spoon Plate lined with a cloth or paper towel Large pot Cutting board and knife Directions: 1. Have ready a large bowl of ice water (known as an ice bath), a slotted spoon, and a plate lined with a cloth or paper towel. 2. Bring a large pot of water to boil over high heat. 3. Meanwhile, prepare the vegetables. Doing this just before blanching prevents oxidation. Cut them into uniform pieces to ensure even cooking. (Oblique cut demonstrated tonight) 4. Just before blanching the vegetables, add couple of tablespoons of salt to the boiling water. Salt helps to maintain color and improve flavor, but it may be omitted if you wish. 5. Add the vegetables to the pot in small batches so that the water continues to boil. If blanching more than one type of vegetable, blanch each one separately and blanch lighter colored ones first, as darker colored ones will tinge the water and subsequent vegetables. 6. After about 30 seconds, test for doneness. Remove one piece, dip it into the bowl of ice water, and taste. Keep tasting every 30-60 seconds until the vegetables are cooked to your liking. Most vegetables take between 2-5 minutes. 7. When the vegetables are done, quickly remove them from the boiling water with a slotted spoon and plunge them into the ice bath to stop the cooking process. (This is called "shocking.") 8. When the vegetables are completely cool, remove them from the ice bath and drain on the towel-lined plate. Nutrition Facts Serving Size: 1 cup Amount/Serving Total Fat 4 g Total Carb 12 g Calories: 82 Protein 1 g

Whole Wheat Pasta Salad Ingredients: 2 Cups of Cooked Whole Wheat Pasta 2 tbls. Walden Farms Balsamic Dressing 3 tbls Tomatoes, diced ¼ Cup Spinach, chiffonade or rough chop or whole 1 tbls. Basil, chiffonade (optional) TT Salt and Pepper (optional) Directions: Combine all ingredients’ and mix. Best if you allow to chill for 20 min to allow flavors to meld. Serve hot or cold Makes: 4-1/2 cup servings Nutrition Facts Serving Size: 1/2 cup Amount/Serving Total Fat .49 g Total Carb 18 g Calories: 97 Protein 3.71 g

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