Nutrition Solutions Presents Cooking Demonstration with Chef James Tex-Mex Night Fresh Salsa Nachos Cilantro-Lime Brown Rice Chicken Tex-Mex Rice Bowl

Nutrition Solutions Cooking Demo Fresh Salsa Nachos Notes: Salsa adds only 17 calories, 4g carbohydrates, and no fat- a great way to add flavor and moisture to any dish. Using plain, non fat yogurt instead of sour cream adds protein, flavor and no fat to your nachos Make this a low carbohydrate dish and cut 100 calories per serving by using sliced veggies instead of chips (bell peppers, cucumbers, carrots, zucchini/summer squash) ____________________________________________________________________________________________________________________________________________________________________________________________________________ Ingredients: Salsa 28 oz. can whole plum tomatoes 2 ea. Jalapenos, de-seeded 2/3 Bu of fresh Cilantro 1 ea. Lime, juice 1 Tbs. Garlic Salt Nachos 10-12 Baked Tortilla chips ¼ Cup Low Fat Shredded Cheese, Mexican Blend ¼ cup Plain, Non Fat Greek Yogurt Directions: For the Salsa Place all ingredients into a blender Pulse blender 4 or 5 times to desired texture Refrigerate at least 1 hour before serving For the Nachos Place chips on an oven proof plate Top with ¼ cup salsa and cheese If desired, broil on High for 2-3 minutes (just to melt cheese and slightly brown chips) Top with yogurt Serving Size: 7 Nutrition Facts Serving Size: 1 portion Amount/Serving Total Fat 8 g Total Carb 29g Calories: 245 Protein 17g

Nutrition Solutions Cooking Demo Cilantro-Lime Brown Rice Notes: ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Ingredients: 1 Tbs. Butter or oil ¼ ea. Onion, minced 1 Cup Brown Rice 2/14 Cup Chicken Stock (hot) 1 ea. Lime, juice and zest 1/3 Bu of fresh Cilantro Salt and Pepper TT Directions: Sweet onions in butter till translucent Once onions are translucent, add rice – Stir and cook for 2 min Add hot Chicken stock, bring to a boil, stir one last time. Cover and simmer for 35-45 min. DO NOT STIR at any point while rice is cooking! Check to see if any liquid remains in the pot, if not, let rest for 5 min before proceeding. Fold in Line juice and cilantro, add S&P TT Garnish with lime zest. Enjoy Serving Size:8 – 2 oz. portions Nutrition Facts Serving Size: 1 portion Amount/Serving Total Fat .5 g Total Carb 13 g Calories: 63 Protein 1.5 g

Nutrition Solutions Cooking Demo Chicken Tex-Mex Rice Bowl Notes: ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Ingredients: 4 oz. Fresh Spinach 2 oz. Cilantro-Lime Brown Rice* 1 oz. Black Beans 1/2 oz. Chipotle BBQ Sauce* 4 oz. Grilled Chicken, diced 4 ea. Red and Green Bell Pepper, Sliced 1/2 oz. Low Fat Mixed Shredded Cheese Directions: Grill mark Chicken on Grill, finish in oven (pull at 163˚, let rest and dice) On a plate or bowl, place spinach in the bottom. Next, add rice and beans. Squirt 1/2 oz. of Chipotle BBQ Sauce* over Rice Add Chicken, Peppers and Cheese. Squirt 1/2 oz. of Chipotle BBQ Sauce* over Cheese. Enjoy Serving Size: 1 Serving Nutrition Facts Serving Size: 1 serving Amount/Serving Total Fat 14 g Total Carb 24g Calories: 351 Protein 37 g

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