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Published byLiani Setiawan Modified over 6 years ago
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Nutrition Solutions Presents Cooking Demonstration with Chef James
Mexican Night Black Bean, Corn, Mango Salsa Mexican Cauliflower “Rice” Fish Tacos Tempeh Tacos
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Nutrition Solutions Cooking Demo
Black Bean, Corn, Mango Salsa Notes: Salsa adds only 17 calories, 4g carbohydrates, and no fat- a great way to add flavor and moisture to any dish. Ingredients: 15 oz. can Black Beans, drained 15 oz. can Sweet Corn, drained 1 cup mangoes, diced 2/3 Bu of fresh Cilantro 1 ea.. Lime, juice 1 Tbs. Garlic Salt Directions: Mix black beans, sweet corn, and mangoes in a large bowl; add lime juice and stir. Sprinkle cilantro over the mango mixture; toss to combine. Let rest in fridge. Serving Size: 12 Nutrition Facts Serving Size: 1 cup Amount/Serving Total Fat .75 g Total Carb 26g Calories: 115 Protein 3.5g
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Nutrition Solutions Cooking Demo
Mexican Cauliflower “Rice” Notes: ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Ingredients: 4 cups Cauliflower, riced 1 tsp Olive oil ½ ea Yellow onion, minced 1 ea Jalapeno, de-seed and mince 2 ea Garlic, minced 2 tbls Tomato paste ½ tsp Cumin ½ tsp Paprika, smoked ¼ tsp Cayenne 1 tsp Salt tt Pepper Garnish Cilantro, chopped Directions: Heat oil in a large skillet over medium-high heat. When hot add the onions, tomatoes, and jalapenos and sauté until tender, about 2-3 min. Add the garlic and cauliflower; sauté until the cauliflower is just tender, about 2 min. Add tomato paste, cumin, paprika, cayenne, salt and pepper. Stir to evenly coat the dish and cook for 1 min. Add chopped cilantro and serve. Serving Size: 4 – 8 oz.. portions Nutrition Facts Serving Size: 1 portion Amount/Serving Total Fat 1.5 g Total Carb 10 g Calories: 58 Protein 3 g
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Nutrition Solutions Cooking Demo
Fish Tacos Notes: ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Ingredients: 4 oz Haddock, or any fish of your liking tt Cajun seasoning 1 tsp Lime, juiced 1/2 oz. Tomatoes, diced 1 oz. Red Cabbage, thinly sliced 2 oz. Salsa, our recipe 1 tsp Low Fat Yogurt, optional 1/2 oz. Leaf Lettuce, taco shell Directions: Season your fish with cajun seasoning and lime juice, cook and let rest. On a plate, fill your lettuce taco. Enjoy. Serving Size: 2 tacos Nutrition Facts Serving Size: 1 serving Amount/Serving Total Fat 6 g Total Carb 5g Calories: 110 Protein 31 g
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Nutrition Solutions Cooking Demo
Tempeh Tacos Notes: ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Ingredients: 2 tbls Olive oil 1 ea. Yellow onion, minced 2 ea. Garlic, minced 1 ea. 8oz. Package, Tempeh, Spicy flavor ½ cup Vegetable broth 2 tbls Taco seasoning 1 tsp Oregano, dried Directions: Heat oil in a large skillet on medium-high. Cook and stir onions till they begin to soften, add garlic and continue to cook for 2 min. Stir in tempeh and brown for about 5 min. Pour in broth and reduce the heat to low. Add remining ingredients and cook till most of the liquid has reduced. Plate up with your favorite fillings. Enjoy Serving Size: 4 Servings Nutrition Facts Serving Size: 1 serving Amount/Serving Total Fat 13 g Total Carb g Calories: 50 Protein g
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