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

2. 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

3. Nutrition Solutions Cooking Demo
Mexican Cauliflower “Rice”
Notes:
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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

4. Nutrition Solutions Cooking Demo
Fish Tacos
Notes:
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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

5. Nutrition Solutions Cooking Demo
Tempeh Tacos
Notes:
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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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