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

2. 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)
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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

3. Nutrition Solutions Cooking Demo
Cilantro-Lime Brown Rice
Notes:
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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 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

4. Nutrition Solutions Cooking Demo
Chicken Tex-Mex Rice Bowl
Notes:
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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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