Nutrition Solutions Presents Cooking Demonstration with Chef James Mexican Night Black Bean, Corn, Mango Salsa Mexican Cauliflower “Rice” Fish Tacos Tempeh Tacos

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

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

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

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 11.4 g Calories: 50 Protein 10.9 g

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