happy, healthy - the shelby report · 2019-09-25 · happy, healthy the best of. contents ... in...
TRANSCRIPT
Bright, bold, healthy Latin recipes to celebrate every occasion!
Happy, HealthyHappy, Healthy
T H E B E S T O F
ContentsIntroduction 1
5 tips to Building a Better Party 2
Winter Christmas Holiday Dinner 6 Cozy Valentine’s Day Dinner 8
SpringLenten Fish Dinner 10
Spring Mother’s Day Lunch 12
Cinco de Mayo Fiesta 14
Summer Fun Father’s Day Dinner 16
Summer Backyard Barbecue 18
Fall Back to School Breakfast 20
Hispanic Heritage Celebration 22
Thanksgiving Feast 24
GOYA® Healthy Pantry 26
1
CelebratingTogether
H E A L T H Y E N T E R T A I N I N G
As Latinos, we love a good party! From Christmas Eve
to Mother’s Day and backyard barbecues, there’s
always a reason to celebrate. And why not? Parties
are the perfect place to be with friends and family,
share special moments, talk, laugh, dance and of course, eat!
Our culture has an amazing tradition of party food; recipes that have been passed
through the family for generations. Problem is, our fiestas - and all of the delicias that
come with them – can derail our efforts towards a healthy lifestyle. The good news: We
can still enjoy the sabor latino, the delicious Latin flavors we love, while maintaining our
health. That’s where this Goya and MyPlate come in!
At Goya, we’ve collaborated with the First Lady’s Let's Move initiative and the USDA
to promote MyPlate, a tool for healthy eating. MyPlate is an icon in the shape of a plate,
which replaces the food pyramid to illustrate the five food groups: fruit, vegetable, grain,
protein and dairy – the building blocks for a healthy diet. It’s a simple reminder that
before you eat, think about what and how much goes on your plate, in your cup,
or in your bowl.
In this cookbook, we’ve created 10 complete plates that fulfill all of the food groups
illustrated by MyPlate. These plates celebrate our favorite occasions, combining both
traditional and new recipes in a way that is healthful and balanced. You’ll find dozens
of delicious, healthy dishes, complete nutritional information and helpful tips for a year
filled with your happiest, healthiest celebrations yet.
¡Buen Provecho!
H E A L T H Y E N T E R T A I N I N G
1 Include Beans in your RecipesConsidered both a vegetable and a protein, beans are free of saturated
fat and filled with fiber and other nutrients that will help you and your
guests feel fuller longer. Try adding beans to salads (Chickpea Salad,
p. 11), soups (Hearty Lentil Soup, p. 8) and side dishes (Fresh Mexican
Bean Salad, p. 15).
2 Add Fruits and Vegetables to Half of the Dishes You ServeIncorporate veggies and fruits into 50% of the dishes on your table
to provide your guests with more wholesome options – and in turn,
a balanced plate. For new fruit and veggie recipe ideas, try Tropical
Coleslaw (p. 19), Arugula Salad with Pear Nectar Vinaigrette (p. 25),
and Peruvian Quinoa Soup (p. 7).
3 Cook Lean ProteinExperiment with cuts of meat, poultry and fish that have a low per-
centage of fat. Try skinless chicken breast (Fiesta Chicken and Black
Beans, p. 16), lean beef roasts (Herbed Roast Beef with Caper Sauce,
p. 6) and flaky white fish (Grilled Herb-Rubbed Halibut, p. 12).
4 Serve Slimmed-Down DrinksOffer no- and lower-calorie drinks to your guests, like GOYA Diet
Nectar, Diet Soda and Unsweetened Coconut Water. These drinks are
loaded with flavor, so you can still enjoy the taste while saving room
for more filling, nutrient-dense calories from food. For lower-calorie
drink options, try a Soursop Smoothie (p. 23), or Island Punch (p. 13).
5 Lighten up DessertsLet’s face it; it wouldn’t be a party without dessert! So swap out some
of the usual calorie-laden sweets for lighter desserts made with
natural fruit. Try Guava Sherbet (p. 17), Poached Pears with Cinnamon
and Vanilla (p. 7), and Coconut Parfaits (p. 9).
5TIPS to Building a Better Party with
Here, you’ll find 10 complete plates that fulfill all
of the food groups illustrated by MyPlate. Combine
the recipes in each grouping to make healthy,
nutritious meals.
Healthy Party Meals Are Easy With
H E A L T H Y E N T E R T A I N I N G
Grains
Protein
Fruit
Vegetables
Dairy
6 7
Herbed Roast Beef with Caper SauceFor the beef:2 tbsp.GOYA Sazonador Total 1 tbsp.GOYA Extra Virgin Olive Oil1 tbsp.GOYA Minced Garlic
1 tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper
1 bottom-roundbeefrumproast
(4lbs.),patteddry
For the sauce:1 cupcoarselychoppedparsley
(about1½bunches)
1 cupthinlyslicedscallions(about
4scallions)
2 tbsp.coarselychoppedGOYA Capers
1 tbsp.GOYA Minced Garlic3 tbsp.GOYA Lemon Juice¾ cupGOYA Extra Virgin Olive Oil
1 Insmallbowl,mixtogetherSazonadorTotal,oliveoil,garlicandAdoboLightuntilcom-
bined.Placebeefinlargecontainer.RubwithSazonadorTotalmixtureuntilcompletely
coated;covertightly.Transfertorefrigerator;marinateatleast4hours,orupto48
hours.Bringmeattoroomtemperature30minutesbeforeroasting.
2 Heatovento500°F.Placemeatonfoil-linedbakingsheet;transfertooven.Immediately
reduceheatto425°F.Roastuntildarkgoldenbrownandinternaltemperatureregisters
145°Fonquick-readthermometerformedium,about1hour10minutes(Notethatcenter
ofroastwillbemedium,whileouterendswillmorewelldone).Transferroasttoplatter;
tentwithfoiltokeepwarmatleast30minutesbeforecarving.
3 Meanwhile,inmediumbowl,mixtogetherparsley,scallions,choppedcapersandgarlic.
Stirinlemonjuiceuntilwellcombined.Slowlydrizzleinoliveoil,stirringfrequently,
untilcompletelyincorporated.
4 Toserve,cutbeefintothinslices.Serveeachportionwith2tsp.sauce.
Peruvian Quinoa Soup 2 tsp.GOYA Vegetable Oil1 greenbellpepper,finelychopped(about1cup)
2 celerystalks,finelychopped(about¾cup)
½ mediumyellowonion,finelychopped
(about¾cup)
1 mediumcarrot,finelychopped(about½cup)
1 can(8oz.)GOYA Low Sodium Tomato Sauce2 tsp.GOYA Minced Garlic2 packetsGOYA Salad and Vegetable Seasoning
mixedwith8cupswater
2 mediumwaxypotatoes(about1lb.),peeled
andcutinto½"cubes
1 cupGOYA Quinoa,rinsedanddrained
1 tbsp.finelychoppedfreshparsley
1 Heatoilinmedium,heavypotovermedium-highheat.Addpeppers,celery,onionsand
carrots.Cook,stirringoccasionally,untiltender,about10minutes.Addtomatosauceand
garlictopot;cookuntilfragrant,about30secondsmore.
2 Pourwatermixtureintopot;bringtoboil.Stirinpotatoesandquinoa.Lowerheatto
mediumlow.Simmer,stirringoccasionally,untilpotatoesandquinoaaretender,about
15–18minutes.Stirparsleyintosoup;divideevenlyamongservingbowls.
Poached Pears with Cinnamon and Vanilla 2 cans(15.25oz.each)GOYA Pear Halves
2 GOYA Cinnamon Sticks¼"piecefreshginger,peeledandthinlysliced
5 GOYA Whole Cloves¼ cupsraisins
2 tsp.GOYA Vanilla Extract4 cupsnon-fatfrozenyogurt,forserving
MAKES8SERVINGSPREPTIME:10MIN.TOTALTIME:40MIN.ServingSize:About1cupsoup150 Calories; 1.5g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 32g Carbohydrate; 5g Sugar; 5g Protein; 4g Fiber; 380mg Sodium
MAKES8SERVINGSPREPTIME:5MIN.TOTALTIME:40MIN.ServingSize:1pearhalf,1tbsp.raisins,1tbsp.syrupand½ cupfrozenyogurt170 Calories; 3g Fat (2g Saturated, 0g Trans); 10mg Cholesterol; 33g Carbohydrate; 30g Sugar; 3g Protein; 1g Fiber; 60mg Sodium
Christmas Holiday Dinner
MAKES14SERVINGSPREPTIME:15MIN.TOTALTIME:1HR.15MIN.+MarinatingTime/ServingSize:About4oz.beef&2tsp.sauce420 Calories; 25g Fat (6g Saturated, 0g Trans); 125mg Cholesterol; 2g Carbohydrate; 0g Sugar; 45g Protein; 0g Fiber; 190mg Sodium
Quinoa
Green Bell Pepper, Celery, Onion, Carrot, Potatoes
1 Addcontentsofcansofpearhalvestomediumsaucepotovermedium-highheat.Add
cinnamon,gingerandcloves;bringliquidtosimmer.Reduceheattomedium-low.Simmer
untilspicesarefragrantandflavorsbegintoseepintopears,about15minutes.Turnoffheat.
2 Stirinraisinsandvanilla;coverpot.Letsituntilraisinsareplump,about20minutesmore.
3 Toserve,transferonepearhalfand1tbsp.raisinstoservingdish.Topfruitwith1tbsp.spiced
syrup.Servewith ½cupfrozenyogurt.
Beef Roast
Pears, Raisins
Low-Fat Frozen Yogurt
plate 1
8 9
Hearty Lentil Soup1½tbsp.GOYA Extra Virgin Olive Oil,
divided
1 mediumyellowonion,finelychopped
(about1½cups)
2 carrots,finelychopped(about1cup)
1 greenbellpepper,finelychopped
(about1cup)
1 tbsp.GOYA Minced Garlic2 packetsGOYA Chicken Bouillonmixed
with8cupswater
1 pkg.(1lb.)dryGOYA Lentils,rinsed
1 GOYA Bay Leaf
1 Heat1tbsp.oliveoilinmediumstockpotovermedium-highheat.Addonions,
carrotsandpepperstopot.Cookvegetables,stirringoccasionally,untilsoft,about
7minutes,Addgarlicandcookuntilfragrant,about30secondsmore.
2 Addchickenbouillonmixture,lentils,andbayleaftopot;bringtoboil.Reduceheat
tomediumlow;coverpot.Simmer,stirringoccasionally,untillentilsaretenderand
soupthickens,about40minutes.
Golden Pilaf with Apricots, Raisins & Almonds1 tbsp.GOYA Extra Virgin Olive Oil¼ cupslivered,blanchedalmonds
½ yellowonion,finelychopped(about¾cup)
1 packetSazón GOYA with Saffron
½ tsp.groundcardamom
½ tsp.groundnutmeg
½ tsp.salt
¼ tsp.GOYA Ground Cinnamon1 box(12oz.)GOYA Basmati Rice2½cupswater
½ cupnon-fatmilk
¼ cupdriedapricots,finelychopped
¼ cupraisins
1 Heatoilinmediumsaucepanovermediumheat.Addalmonds;cook,stirringfrequently,until
lightgoldenbrown,about3minutes.Usingslottedspoon,transfertosmallbowl;setaside.In
samesaucepan,stirinonions;cookuntiltranslucent,about5minutes.AddSazón,cardamom,
nutmeg,saltandcinnamon.Cook,stirring,untilspicesarefragrant,about30seconds.Addrice;
continuecookinguntilriceiscompletelycoatedandbeginstotoast,about1minute.
2 Stirinwater,milk,apricotsandraisins;bringtoboil.Reduceheattomediumlow.Simmer,
covered,untilwaterisabsorbedandriceistender,about15minutes.Fluffwithfork;garnish
withreservedalmondsandserve.
Coconut Parfaits 2 cupsnon-fatmilk
1 pkg.(3.5oz.)GOYA Coconut Pudding(Tembleque)2 cupschoppedstrawberries
1 banana,chopped(about1cup)
8 GOYA Maria Cookies,crushedintosmallpieces
2 cupsblueberries
2 tbsp.flakedcoconut
1 Addmilkandcontentsofpackageofcoconutpudding
tosmallsaucepanovermedium-highheat;whiskto
combine.Cook,whiskingoccasionally,untilmilkmixture
thickensandcomestoboil,about5minutes.Transfer
puddingtomediumheat-proofbowl;refrigerateuntil
justchilled.
MAKES8SERVINGSPREPTIME:15MIN.TOTALTIME:1HR.,5MIN.ServingSize:About1cupsoup230 Calories; 1.5g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 41g Carbohydrate; 3g Sugar; 15g Protein; 17g Fiber; 330mg Sodium
MAKES8SERVINGSPREPTIME:15MIN.TOTALTIME:40MIN.ServingSize:½cupricemixture230 Calories; 3.5g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 45g Carbohydrate; 5g Sugar; 5g Protein; 1g Fiber; 280mg Sodium
MAKES8SERVINGSPREPTIME:10MIN.TOTALTIME:20MIN.+ChillingTimeServingSize:1parfait130 Calories; 2.5g Fat (2g Saturated, 0g Trans); 0mg Cholesterol; 24g Carbohydrate; 15g Sugar; 3g Protein; 2g Fiber; 50mg Sodium
Cozy Valentine's Day Dinner
Non-FatMilk
Apricots, Raisins, Strawberries, Bananas, Blueberries
Lentils, Onion, Carrots, Green Bell Pepper
Rice
Lentils
2 Toassembleparfaits,lineupeightglasscups(about4–6oz.each).Spoon2tbsp.pudding
onbottomofeachcup.Topwith¼cupchoppedstrawberries,2tbsp.choppedbananaand
2tbsp.crushedMariacookies.Continuelayeringwith2tbsp.puddingand¼cupblueberries.
Garnishwithflakedcoconut.Serveimmediatelyorrefrigerate,covered,forupto1day.
plate 2
10 11
plate 3
Peruvian Fish Ceviche1½lbs.seabassfilets,cutinto¾"pieces
¾ cupGOYA Bitter Orange Marinade (Naranja Agria)¾ cupGOYA Lemon Juice1 mediumredonion,thinlyslicedinto
rings(about1½cups)
2 stalkscelery,finelychopped(about
1cup)
1 frozenGOYA Aji Rocoto (Peruvian Hot Red Pepper),thawed,seededandfinely
chopped(about2tbsp.)
1 tbsp.GOYA Minced Garlic¼"piecefreshginger,finelygrated(about
1tbsp.)
2 tsp.finelychoppedfreshcilantro
¼ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper
1 Bring6cupsofwatertoboilinmediumsaucepanovermedium-highheat.Addseabass
towater;reduceheattolow.Simmeruntilfishisjustopaquethroughcenter,about
2minutes.Drainandchilluntilcold.Inmediumglassbowlordish,addfish,bitterorange
marinade,lemonjuice,onion,celery,hotpepper,garlic,ginger,cilantroandAdoboLight.
Mixgentlytocombine.Cover;refrigerateuntilfishabsorbsflavorofmarinade,atleast
4hours,orupto24hours.
2 Toserve,dividecevicheevenlyamongservingdishes.
Chickpea Salad 1 can(15.5oz.)GOYA Low Sodium Chick Peas,
drainedandrinsed
1 bag(6oz.)babyspinach
½ mediumredonion,finelychopped(about½cup)
2 tsp.balsamicvinegar
1 tbsp.GOYA Extra Virgin Olive Oil¼ tsp.GOYA Adobo Light All-Purpose Seasoning
with Pepper
1 Inlargebowl,tosstogetherchickpeas,spinach,
andonions.
2 Pourvinegarintosmallbowl.Usingwhisk,slowly
drizzleinoil,whiskingconstantly,untilcombined.SeasonwithAdoboLight.Pourdressing
oversalad.Tosswelltocoat.Dividesaladevenlyamongservingbowls.Serveimmediately.
Brazilian Cornmeal Cake ½ tsp.butter
1 cupall-purposeflour,plusmoreforcoatingpan
1 cupGOYA Fine Yellow Cornmeal1 tbsp.bakingpowder
¼ tsp.salt
1 cupsugar
2 eggs
½ cupGOYA Vegetable Oil 1 cupnon-fatmilk
3 cupsnon-fatGreek-styleyogurt
3 cupschoppedstrawberries
3 cupsblueberries
MAKES6SERVINGSPREPTIME:20MIN.TOTALTIME:30MIN.+MarinatingTimeServingSize:About1cupceviche150 Calories; 2.5g Fat (.5g Saturated, 0g Trans); 45mg Cholesterol; 10g Carbohydrate; 6g Sugar; 22g Protein; 1g Fiber; 135mg Sodium
MAKES4SERVINGSPREPTIME:10MIN.TOTALTIME:10MIN.ServingSize:About1cupsalad140 Calories; 2.5g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 25g Carbohydrate; 1g Sugar; 7g Protein; 9g Fiber; 180mg Sodium
MAKES12SERVINGSPREPTIME:10MIN.TOTALTIME:50MIN.ServingSize:1pieceofcaketoppedwith ½ cupwhippedyogurt&½ cupberries270 Calories; 9g Fat (1g Saturated, 0g Trans); 30mg Cholesterol; 41g Carbohydrate; 21g Sugar; 9g Protein; 2g Fiber; 230mg Sodium
Lenten Fish Dinner
Low-FatGreek-StyleYogurt
Strawberries, Blueberries
Celery, Chick Peas, Spinach, Onions
Cornmeal
Sea Bass,Chick Peas
1 Heatovento350°F.ButterandflourBundtpan;setasideinrefrigerator.
2 Inmediummixingbowl,whisktogetherflour,cornmeal,bakingpowderandsaltuntilthoroughly
combined;setaside.Inseparatemediummixingbowl,whisktogethersugarandeggsuntileggs
arepaleyellow.Addvegetableoil,andthenmilk,whiskingtocombine.Addreservedflourmix-
ture,whiskinguntilsmooth.
3 Pourbatterintoreservedpan.Bakecakeuntilbeginningtopullawayonsidesofpanandthin
knifeinsertedintocentercomesoutclean,about30minutes.Transfertowirerackandletcake
coolinpanfor10minutes.Invertcakeontorack;removepanandletcoolcompletely.
4 Inmediummixingbowl,usinghandmixer,beatyogurtuntilvolumedoubles,about2minutes.
Servecakewithwhippedyogurtandberries.
12 13
plate 4
Grilled Herb-Rubbed Halibut4 boneless,skinlesshalibutfilets,
¾"-1"thick(about4oz.each)
1 tbsp.GOYA Sazonador Total,divided
1 tbsp.GOYA Lemon Juice1 tsp.Dijonmustard
2 tbsp.GOYA Extra Virgin Olive Oil
1 Usingpapertowels,pathalibutdry.
Coatcompletelywith1½tsp.Sazonador
Total,pressingtoadhereonfish.Transfer
fishtoplatter;coverandrefrigeratefor
atleast15minutes,orupto1hour.
2 Meanwhile,insmallbowl,whisktogether
remainingSazonadorTotal,lemonjuice
andmustard.Slowlydrizzleinoliveoil,
whiskingconstantly,untilwellcombined.
3 Heatgrilltomedium-highheat.Usingpastrybrush,brushhalibutwitholiveoilmixture.
Cookhalibut,flippingonceandbrushingwithglaze,untilgoldenbrownandjustopaque
incenter(about4–6minutesperside).Serveimmediately.
Crustless Quinoa Quiche 2 tsp.GOYA Extra Virgin Olive Oil,divided
1 mediumyellowonion,thinlysliced(about
1½cups)
2 tsp.GOYA Minced Garlic
1 package(1lb.)frozenGOYA Chopped Spinach,
thawedanddrained
2 cupscookedandcooledGOYA Quinoa¼ cuplow-fatcreamcheese,atroomtemperature
4 largeeggs,plus4eggwhiteslightlybeaten
¾ cupshreddedreduced-fatcheddarcheese
1 Heatovento400°F.Heat1tsp.oilin10"oven-
proof,non-stickskilletovermediumheat.Add
onionsandgarlic.Cookuntilonionsaresoft,
about10min.;transfertobowl.
2 Stirspinach,quinoaandcreamcheeseintobowlwithonionmixture,untilcombined.Insepa-
ratebowl,whisktogethereggsandcheese.Poureggmixtureoverquinoamixture;stirto
combine.
3 Heatremainingoilinsameskilletovermediumheat.Addquinoamixture,pressinginto
evenlayer.Cookuntilbottomofquinoaisgoldenbrown.Transferskillettooven.Cookuntil
quicheiscookedthrough(thinknifeinsertedintocentercomesoutclean),15–20minutes.
4 Carefullyslidequicheontoservingdish;cutintowedges.Servewarmoratroomtemperature.
Island Punch 2 cans(11.8oz.each)GOYA Unsweetened Coconut Water2 cans(9.6oz.each)GOYA Diet Guava Nectar1 mediumorange,thinlysliced
¼ cupfreshmint,tornintosmallpieces
2 cupsclubsoda
1 Inlargepitcher,stirtogethercoconutwater,diet
guavanectar,orangeslicesandmint.Transfer
pitchertorefrigeratoruntilreadytodrink.
2 Rightbeforeserving,addsoda.Pourintotall
glasswithice.
MAKES4SERVINGSPREPTIME:5MIN.TOTALTIME:15MIN.+MarinatingTimeServingSize:1fishfilet180 Calories; 7g Fat (1g Saturated, 0g Trans); 70mg Cholesterol; 4g Carbohydrate; 0g Sugar; 24g Protein; 0g Fiber; 360mg Sodium
MAKES12SERVINGSPREPTIME:5MIN.TOTALTIME:35MIN.ServingSize:About1piecequiche130 Calories; 6g Fat (2g Saturated, 0g Trans); 70mg Cholesterol; 10g Carbohydrate; 1g Sugar; 8g Protein; 1g Fiber; 180mg Sodium
MAKES8SERVINGSPREPTIME:5MIN.TOTALTIME:5MIN.ServingSize:About1cuppunch30 Calories; 0g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 8g Carbohydrate; 5g Sugar; 0g Protein; 0g Fiber; 60mg Sodium
Spring Mother’s Day Lunch
Non-Fat Milk,Reduced- Fat Cheddar Cheese
Oranges, Guava Nectar
Spinach
Quinoa
Eggs,Halibut
14 15
plate 5
Tamarind Chicken1½tsp.GOYA Extra Virgin Olive Oil,
divided
1 mediumredonion,finelychopped
(about¾cup)
1 tsp.GOYA Minced Garlic1 chile,finelychopped,from1can
(7oz.)GOYA Chipotle Chiles in Adobo Sauce
½ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper,divided
½ tsp.GOYA Ground Cumin1 can(9.6oz.)GOYA Tamarind Nectar2 boneless,skinlesschickenbreasthalves
(about1lb.),cutinto¾"cubes
2 scallions,thinlysliced
1 Heat1tsp.oilinmediumskilletovermedium-highheat.Addonions,garlic,chipotle
pepper,¼tsp.AdoboLightandcumin;cook,stirringoccasionallywithwoodenspoon,
untilonionsaresoftandtranslucent,about7minutes.Pourtamarindnectarintoskil-
let;bringtoboil.Lowerheattomediumlow;simmer,stirringoccasionallyuntilnectar
mixturebeginstothickenslightly,about5minutes.Carefullyblendtamarindmixture
inblenderuntilsmooth,about30seconds.Transfersaucetomediumbowl;setaside
untilcool.
2 Heatgrillorgrillpantomedium-highheat.Threadchickenonto4pre-soakedwooden
skewers.Drizzleremainingoliveoiloverchicken;rubtospreadevenly.Seasonchicken
withremainingAdoboLight.Addskewerstohot,greasedgrillgrates.Cook,turning
brushingchickenwithreservedtamarindsauceandturningoccasionally,untilchicken
iscookedthrough,about10minutes.
3 Toserve,transferchickenskewerstoplatter;sprinklewithslicedscallions.
Fresh Mexican Bean Salad For the vinaigrette:½ cuplightlypackedfreshcilantro
¼ cupGOYA Extra Virgin Olive Oil¼ cupGOYA Vegetable Oil¼ cupGOYA Red Wine Vinegar1 clovegarlic,peeled
1 tsp.sugar
½ tsp.salt
For the salad:1 can(15.5oz.)GOYA Black Beans,drainedandrinsed
1 can(15.5oz.)GOYA Chick Peas,drainedandrinsed
1 can(15.5oz.)GOYA Whole Kernel Golden Corn,drainedandrinsed
1 mediumredbellpepper,finelychopped(about1cup)
2 tbsp.finelychoppedredonion
1 can(14oz.)GOYA Hearts of Palm,drained,rinsedandcutinto¼"rounds
1 Transfercilantro,oliveoil,vegetableoil,vinegar,garlic,sugarandsalttoblender.Blendon
highuntilsmooth,about1minute.(Note:Vinaigrettecanbemadeupto1weekinadvance
andstoredinrefrigerator.Bringtoroomtemperature;whiskbeforeusing.)
2 Inlargemixingbowl,combineblackbeans,chickpeas,corn,bellpepperandonion.Pour
invinaigretteandstirgentlytocombine.Addheartsofpalm,gentlytossandserve.
Mexican-Style Almond and Rice Drink 6 cupswater
2 cupsdryCANILLA Extra-Long Grain Rice1¼cupsblanchedalmonds(about6oz.)
1 cinnamonstick(about2"long)
½ cupsugar
6 cupsnon-fatmilk
1 Inlargecontainer,mix6cupswarmwaterwith
rice,almondsandcinnamonstick.Coverandsoak
atleast12hours,orupto24hours.
MAKES4SERVINGSPREPTIME:10MIN.TOTALTIME:40MIN.ServingSize:1skewer220 Calories; 5g Fat (1g Saturated, 0g Trans); 75mg Cholesterol; 15g Carbohydrate; 11g Sugar; 29g Protein; 1g Fiber; 180mg Sodium
MAKES8SERVINGSPREPTIME:15MIN.TOTALTIME:20MIN.ServingSize:About½cupbeansalad200 Calories; 12g Fat (1.5g Saturated, 0g Trans); 0mg Cholesterol; 21g Carbohydrate; 4g Sugar; 6g Protein; 6g Fiber; 240mg Sodium
MAKES10SERVINGSPREPTIME:Lessthan5MIN.TOTALTIME:25MIN.+SoakingTimeServingSize:About1cuphorchata290 Calories; 8g Fat (0g Saturated, 0g Trans); 5mg Cholesterol; 45g Carbohydrate; 18g Sugar; 10g Protein; 2g Fiber; 85mg Sodium
Cinco de Mayo Fiesta
Non-Fat Milk
Tamarind Nectar
Black Beans, Chick Peas, Corn, Red Bell Pepper, Onion, Hearts of Palm
Brown Rice, White Rice
Chicken, Black Beans, Chick Peas
2 Inblender,blendrice-watermixturewithsugarinbatchesuntilriceisthoroughlyground
(liquidwillfeelslightlygrittybetweenfingers),about3minutesperbatch.Strainricemixture
intolargepitcherthroughveryfinemeshstrainerlinedwith2layersofdampcheesecloth.
Pourslowlyandpressonsolidswithspatulatoextractasmuchliquidaspossible.Discardany
leftoverrice-almondpulp.Stir6cupscoldmilkintopitcher.Toserve,stirthoroughlyandpour
overice.
Serve withbrown rice!Serve withbrown rice!
16 17
plate 6
Fiesta Chicken and Black Beans2 tsp.GOYA Extra Virgin Olive Oil,
divided
8 boneless,skinlesschickenbreastfillets
(about2lbs.)
½ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper
½ redonion,finelychopped(about
¾cup)
½ redbellpepper,finelychopped
(about½cup)
1 can(15.5oz.)GOYA Low Sodium Black Beans,drainedandrinsed
½ cupfrozenGOYA Cut Corn,thawed
½ avocado,finelychopped(about½cup)
1 tbsp.GOYA Lemon Juice1 tbsp.finelychoppedfreshcilantro
1 Heat1tsp.oilinlargenon-stickskilletovermedium-highheat.Seasonchickenwith
AdoboLight.Cookchicken,flippingonce,untilgoldenbrownonbothsidesandcooked
through,5–7minutes.Transferchickentoplate;tentwithfoiltokeepwarm.
2 Heatremainingoilinsameskillet.Addonionsandpeppers.Cook,stirring,untiltender,
about5minutes.Stirinblackbeansandcorn.Continuecookinguntilwarmedthrough,
about2minutes.Removepanfromheat.Stirinavocado,lemonjuiceandcilantrountil
combined.
3 Dividechickenamongservingplates;topwithblackbeanmixture.Servewarm.
Brown Rice and Vegetable Salad1 cupGOYA Brown Rice½ tsp.salt
3 tsp.GOYA Extra Virgin Olive Oil,divided
1 can(15.5oz.)GOYA Low Sodium Red Kidney Beans,drainedandrinsed
2 celerystalks,finelychopped(about1cup)
½ redonion,finelychopped(about½cup)
¼ cupcoarselychoppedfreshparsley
1 tsp.GOYA Sazonador Total2 tsp.GOYA Lemon Juice
1 Bring2¼cupswatertoboilinmediumsaucepanovermedium-highheat.Stirinbrown
rice,salt,and1tsp.oliveoil;boil1minute.Reduceheattomedium-low.Simmer,covered,
untilwaterisabsorbedandriceistender(about40minutes).(Note:Brownricehasa
chewytexturewhencooked).Transfercookedricetolargemixingbowl;chilluntilcold.
2 Intobowlwithchilledbrownrice,addredkidneybeans,celery,redonion,parsley,Sazonador
Total,lemonjuiceandremainingoliveoil.Usingspatula,gentlystiruntilwellmixed.Serve
chilledoratroomtemperature.
Guava Sherbet ¼ cupGOYA Agave Syrup1 cupwater
1 pkg.(14oz.)frozenGOYA Guava Fruit Pulp,
thawed
1 lime,zestedandjuiced
1 cuplowfatplainyogurt
Mintsprigsforgarnish
1 Addagaveandwatertosmallsaucepanover
medium-highheat;bringtosimmer,stirring
occasionallyuntildissolved.Removefrom
heatandletcool.Coverandrefrigerateuntil
readytouse.MAKES8SERVINGSPREPTIME:10MIN.TOTALTIME:30MIN.ServingSize:1chickencutlettoppedwith¼cupbeanmixture330 Calories; 7g Fat (1.5g Saturated, 0g Trans); 120mg Cholesterol; 12g Carbohydrate; 1g Sugar; 51g Protein; 5g Fiber; 180mg Sodium
MAKES6SERVINGSPREPTIME:15MIN.TOTALTIME:1HR.+ChillingTimeServingSize:About½ cupsalad 200 Calories; 4g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 37g Carbohydrate; 1g Sugar; 6g Protein; 5g Fiber; 410mg Sodium
MAKES6SERVINGSPREPTIME:5MIN.TOTALTIME:40MIN.+ChillingTimeServingSize:2scoopssherbet(about1/3cup)130 Calories; 1.5g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 26g Carbohydrate; 18g Sugar; 3g Protein; 6g Fiber; 30mg Sodium
Fun Father’s Day Dinner
Non-Fat Yogurt,Non-Fat Milk Red Kidney Beans,
Celery, Onion, Red Bell Pepper, Black Beans, Corn, Avocado
Brown RiceGuava Fruit Pulp
Chicken Breast, Red Kidney Beans, Black Beans
2 Inmediumbowl,stirtogetheragavewater,guavapulp,yogurt,limezestandjuice.
3 Processguavamixtureinicecreammaker,accordingtomanufacturer'sinstructions.Store
infreezer.Whenreadytoserve,scoopintodessertbowlsandgarnishwithmintsprigs.
18 19
plate 7
Black Bean Burgers2 tsp.GOYA Extra Virgin Olive Oil½ mediumyellowonion,finelychopped
(about½cup)
¼ greenbellpepper,finelychopped(about
¼cup)
1 tsp.GOYA Minced Garlic1 can(15.5oz.)GOYA Low Sodium Black
Beans,drainedandrinsed
1 can(16oz.)GOYA Reduced Sodium Refried Black Beans
1 cupcookedGOYA Brown Rice½ cupcornfrom1can(15.25oz.)
GOYA Low Sodium Sweet Kernel Corn,
drainedandrinsed
1 jar(4oz.)GOYA Fancy Pimientos,
drained,rinsedandfinelychopped(about ¼cup)
1 tbsp.coarselychoppedfreshcilantro
12 whole-wheathamburgerbuns
1 Heat1tsp.oilinmediumskilletovermedium-highheat.Addonions,bellpepperand
garlic.Cook,stirringoccasionally,untilonionsandpeppersoften,about7minutes;
setaside.
2 Inmediummixingbowl,addblackbeans,refriedblackbeans,cookedbrownrice,corn,
pimientos,cilantroandreservedonionmixture.Usingcleanhands,mixthoroughly
untilcombined;forminto12patties.Wrapeachpattyinplasticwrap;transfertofreezer
untilfirm,about20minutes.(Note:Blackbeanpattiescanbestored,wrappedand
frozen,forupto6months).
3 Heatremainingoilinnon-stickgriddleorinlargenon-stickskilletovermedium-high
heat.Addblackbeanpatties,makingsurenottocrowdpan.Cook,flippingonce,
untildarkgoldenbrownonbothsidesandwarmincenter,10-12minutes.Servewith
hamburgerbuns.
Tropical Coleslaw½ headgreencabbage,shredded(about2¼cups)
1 mango,finelychopped(about1cup)
1 mediumtomato,cored,seededandfinelychopped
(about1cup)
2 tbsp.GOYA Mayonnaise1 tbsp.GOYA Lemon Juice2 tsp.finelychoppedfreshcilantro
½ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper
¼ tsp.sugar
¼ tsp.GOYA Crushed Red Pepper
1 Inmediumbowl,mixtogethercabbage,mango,tomato,mayonnaise,lemonjuice,cilantro,
AdoboLight,sugarandcrushedredpepperuntilcombined.
2 Cover;refrigerateuntilcabbagewilts,butretainsitscrunch,atleast20minutes,orupto
8hrs.Servecold.
Peaches and Cream Ice Pops 1 can(9.6oz.)GOYA Peach Nectar1 cupwater
¾cupnon-fatGreek-styleyogurt(about5oz.)
2 mediumpeaches,peeled,pittedandfinely
chopped
1 Inmediumbowl,whisktogetherpeachnectar,
waterandyogurtuntilwellcombined.
2 Evenlydividepeachmixtureamong8(1/3cup)
icepopmolds.Dividepeachpiecesevenly
amongmolds
MAKES8SERVINGSPREPTIME:15MIN.TOTALTIME:20MIN.+ChillingTimeServingSize:About½ cupcoleslaw70 Calories; 2g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 11g Carbohydrate; 9g Sugar; 1g Protein; 3g Fiber; 85mg Sodium
MAKES8SERVINGSPREPTIME:5MIN.TOTALTIME:5MIN.+FreezingTimeServingSize:1icepop50 Calories; 0g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 12g Carbohydrate; 10g Sugar; 2g Protein; 1g Fiber; 20mg Sodium
Summer Backyard Barbecue
Non-Fat Greek-Style Yogurt,Non-Fat Milk
Cabbage, Tomato, Black Beans, Onion, Green Bell Pepper, Corn, Pimientos
Hamburger Buns, Brown Rice
Peach Nectar, Peaches, Mango
MAKES12SERVINGSPREPTIME:20MIN.TOTALTIME:1HR.ServingSize:1blackbeanburger210 Calories; 3.5g Fat (.5g Saturated, 0g Trans); 0mg Cholesterol; 39g Carbohydrate; 4g Sugar; 8g Protein; 7g Fiber; 330mg Sodium
Black Beans
3 Freeze30minutes.Insertpopsiclesticksandfreezeuntilsolid,atleast6hoursmore.
20 21
Red and White Soursop Shakes1 can(9.6)oz.GOYA Diet Soursop Nectar
(Guanábana)1 cuplow-fatplainyogurt
½ cupfat-freemilk
4 cupsice,divided
6 mediumstrawberries,rinsed,cored
andquartered(about1cup)
1 tsp.GOYA Lemon Juice
1 Addnectar,yogurt,milkand3cupsice
toblender.Blenduntilsmoothandfrothy,
about2minutes;divideevenlyamong
4glasses.
2 Workingquickly,rinseoutblender.Addstrawberries,lemonjuiceand1cupicetoblender.
Blenduntilsmoothandfrothy,about1minute.
3 Spoonstrawberrypuréeevenlyovertopofeachshake.Serveimmediately.
20 21
plate 8
Black Bean Breakfast Burritos1 tsp.GOYA Extra Virgin Olive Oil4 8"GOYA Flour Tortillas – Fajitas
4 eggs,plus4eggwhites,
lightlybeaten
1 can(15.5oz.)GOYA Low Sodium Black Beans,drainedandrinsed
½ cupGOYA Pico de Gallo, drained
1 Heat¼tsp.oilinmediumnon-stick
skilletovermedium-highheat;add
tortilla.Cook,flippingonce,untillight
goldenbrownonbothsides,about
30seconds;transfertortillatoplate.
Repeatwithremainingtortillas,using
½tsp.oiltotal.
2 Heatremainingoilinsameskillet.Addeggs.Cook,stirringeggswithspatula,until
scrambledandjustset,about4minutes.
3 Toassembleburritos:Place1tortillaonworksurface.Add¼scrambledeggmixture,
¼cupbeansand2tbsp.picodegallo.Torollburrito,foldleftandrightendsover
filling.Then,holdingtheclosedends,foldtortillainhalffrombottomtotop.Usingthe
toplayeroftortilla,pushfillingtowardsyoutocompactfilling.Rolltortillaintologand
placeseam-sidedownonplate.Cutinhalf,ifdesired,andserveimmediately.
MAKES4SERVINGSPREPTIME:5MIN.TOTALTIME:8MIN.ServingSize:1cup70 Calories; 1g Fat (.5g Saturated, 0g Trans); 5mg Cholesterol; 10g Carbohydrate; 9g Sugar; 5g Protein; 1g Fiber; 65 mg Sodium
Back to School Breakfast
MAKES4SERVINGSPREPTIME:10MIN.TOTALTIME:25MIN.ServingSize:1burrito300 Calories; 8g Fat (2.5g Saturated, 0g Trans); 210mg Cholesterol; 36g Carbohydrate; 0g Sugar; 20g Protein; 8g Fiber; 470mg Sodium
Non-Fat YogurtNon-Fat Milk
Diet Guanábana Nectar, Strawberries Tortilla
Black Beans, Eggs
Pico de Gallo, Black Beans
Tip 2Take Your Smoothie To GoThis shake makes the perfect breakfast for a hurried morning. Made with dairy and GOYA Fruit Pulp, it’s filling, comes together in minutes and can easily be transported to wherever the morning takes you. Simply blend and pour into an insulated thermos to keep colder longer.
Make-Ahead Breakfast BurritosBusy Morning? Whip up a batch of burritos ahead of time and freeze to make breakfast-on-the-go a breeze. To do, wrap cooked burritos in plastic wrap, then in foil; freeze up to 3 months. To reheat, unwrap and microwave on HIGH until warmed through (about 4 minutes). Roll in foil, and head out the door.
Tip 1
BREAKFAST ON-THE-GO
2322
plate 9
Grilled Sofrito Pork2 tsp.GOYA Extra Virgin Olive Oil1 mediumyellowonion,finelychopped
(about1cup)
1 mediumgreenbellpepper,veryfinely
chopped(about¾cup)
¼ cupfinelychoppedfreshcilantro,
divided
2 tbsp.GOYA Minced Garlic½ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper 1 packetSazón GOYA Natural and Complete 4 medium,ripetomatoes,cored,seeded
andfinelychopped(about2½cups)
1 bonelessporkloinroast(about1½lbs.),
cutinto1"–thicksteaks
1 Heatoilinlarge,non-stickskilletovermedium-highheat.Addonionsandpepper.Cook,
stirringoccasionally,untilvegetablessoftenbutdonotbrown,8–10minutes.Add2tbsp.
cilantro,garlic,AdoboLightandSazón.Cook,stirring,untilgarlicisfragrant,about
1minutemore.Addtomatoestoskillet.Cook,stirringoccasionally,untilmoisturefrom
tomatoesevaporatesandmixturebeginstothicken,about5minutes.Transfersofrito
mixturetonon-reactivecontainer;chilluntilcold.Scoopoutandreserve6tbsp.sofrito
mixture;mixwithremainingcilantro.Coverandreserveinrefrigerator.
2 Addporksteakstocontainerwithremainingsofrito;massagetocoatcompletelyin
sauce.Coverwithplasticwrap.Transferporktorefrigerator.Marinateatleast4hours,
orupto48hours.Bringporktoroomtemperature30minutesbeforecooking.
3 Heatgrilltomedium-highheat.Removeporkfromsofritomixture,shakingoffexcess.
Addporktohot-greasedgrillgrates.Cook,flippingonce,untilporkisdarkgolden
brownandcookedthrough(internaltemperatureofatleast145°F),17–20minutes.
Transferporktoplatter.Topwithreservedsofritomixture.Serve.
Rice & Pigeon Peas1 tsp.GOYA Extra Virgin Olive Oil¼ lb.low-sodiumcountryham,cubed
½ greenbellpepper,chopped(about½cup)
½ yellowonion,chopped(about½cup)
1 packetSazón GOYA Natural and Complete1 tbsp.GOYA Minced Garlic2 tsp.finelychoppedfreshcilantro
1 tsp.GOYA Oregano1½cupsdryGOYA Medium Grain Rice1 cupfrozenGOYA Green Pigeon Peas,thawed
4 oz.GOYA Low-Sodium Tomato Sauce2 tbsp.GOYA Low-Sodium Manzanilla Olives
Stuffed with Minced Pimientos,sliced
1½cupswater
1 Heatoilinamedium,heavysaucepanovermedium-highheat.Addhamtopan;cook
untilbrown,about5minutes.Stirinpeppersandonions;cook,stirringoccasionally,until
vegetablesaresoftandtranslucent,10minutes.AddSazón,garlic,cilantroandoregano.
Cookuntilfragrant,about30seconds.
2 Addricetopan.Cook,stirringfrequently,untilcoatedinoilandtoasted,about1minute.Stir
inpigeonpeas,tomatosauce,olivesandwater;usingawoodenspoon,stironceandbring
ricemixturetoaboil.Cook,uncovered,untilwaterisevaporated,about10minutes.Gently
stirricefrombottomup.
3 Lowerheattomediumlowandcook,covered,untilriceistender,about15minutes.Remove
saucepanfromheat.Gentlyfluffricewithfork.Coverpanandletstand5minutes.
Soursop (Guanábana)Smoothie4 cupsnon-fatmilk
2 cupsice
1 pkg.(14oz.)frozenGOYA Guanabana Fruit Pulp,
brokenintochunks
½cupsugar
1 Inbowlofblender,addmilk,ice,frozenfruitpulp
andsugar.Puréeuntilmixtureissmoothand
creamy,andsugarisdissolved,about2minutes.
2 Toserve,dividedrinkevenlyamongserving
glasses.
MAKES6SERVINGSPREPTIME:25MIN.TOTALTIME:1HR.ServingSize:About2/3cupricemixture280 Calories; 3g Fat (1g Saturated, 0g Trans); 10mg Cholesterol; 49g Carbohydrate; 1g Sugar; 10g Protein; 3g Fiber; 450mg Sodium
MAKES8SERVINGSPREPTIME:Lessthan5MIN.TOTALTIME:Lessthan5MIN.ServingSize:1cupsmoothie120 Calories; 0g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 27g Carbohydrate; 25g Sugar; 5g Protein; 2g Fiber; 70mg Sodium
Hispanic Heritage Celebration
Guanábana Fruit Pulp
Onion, Green Bell Pepper, Pigeon Peas,Tomatoes
MAKES6SERVINGSPREPTIME:15MIN.TOTALTIME:50MIN.+MarinatingTimeServingSize:1porksteaktoppedwith1tbsp.sofrito220 Calories; 10g Fat (2.5g Saturated, 0g Trans); 70mg Cholesterol; 8g Carbohydrate; 4g Sugar; 25 g Protein; 2g Fiber; 190mg Sodium
White Rice
Pork, Ham, Pigeon Peas
Non-Fat Milk
24 25
Turkey Breast Stuffed with Rice and BeansFor the turkey:1 cupGOYA Extra Virgin Olive Oil1 cupGOYA Bitter Orange Marinade
(Naranja Agria)1 tbsp.GOYA Minced Garlic1 tsp.GOYA Ground Cumin1 tsp.GOYA Oregano Leaf½ tsp.GOYA Adobo Light All-Purpose
Seasoning with Pepper 1 wholeboneless,skinlessturkeybreast,
5-6lbs.(Note:Askyourbutcherto
deboneturkeybreast,ifnecessary)
For the stuffing:1 cupcookedCANILLA Extra Long-Grain Rice,cooled
1 can(15oz.)GOYA Low-Sodium Black Bean Soup
1 Insmallbowl,mixtogetheroliveoil,bitterorangemarinade,garlic,cumin,oreganoand
Adobo;setaside.Placeturkeybreastbetweentwosheetsplasticwrap.Usingmallet,
poundturkeyto½"thickness.Transferturkeytoglassbakingdish.Pourreservedmarinade
overturkeytosubmerge;coverwithplasticwrap.Refrigerateatleast4hours,orupto
48hours.
2 Heatovento425°F.Bringturkeytoroomtemperature30minutesbeforecooking;discard
marinade.Meanwhile,insmallbowl,mixtogetherriceandbeans;setaside.
3 Usingpapertowels,patturkeydry.Placeturkeyonworksurfacesothatlongsideis
closesttoyou.Spreadriceandbeanmixtureonturkeybreast,leaving1"borderallaround.
Startingwithlongside,rollturkeybreast,jellyroll-styletoenclosericeandbeanmixture,
creatinglongcylindershape.Usingkitchentwine,firmlytierolledturkeybreastin1"inter-
vals.Transferturkey,seamside-downtofoil-linedbakingsheet.Roastturkey,occasionally
turningbakingtrayforevenbrowning,untilcookedthrough(temperaturewillregister
165°Fonquick-readthermometerwheninsertedincenterofturkey,touchingthestuffing),
from1hour–1hour,15minutes.Transferturkeytocuttingboard;tentwithfoil.Letrest
15–20minutes.Cutinto½"-thickslices.
Thanksgiving Feast
Pear Nectar, Pears
MAKES12SERVINGSPREPTIME:15MIN.TOTALTIME:1HR.30MIN.+MarinatingTime/ServingSize:1sliceturkey350 Calories; 10g Fat (2.5g Saturated, 0g Trans); 145mg Cholesterol; 9g Carbohydrate; 0g Sugar; 52g Protein; 2g Fiber; 230mg Sodium
White Rice
Turkey Breast,Black Beans
Non-Fat Milk, Sweetened & Condensed Milk, Fat-Free Feta Cheese Black Beans,
Baby Arugula
Arugula Salad with Pear Nectar Vinaigrette For the pear nectar vinaigrette: 1 can(9.6oz.)GOYA Pear Nectar1 tbsp.GOYA Lemon Juice1 tbsp.Dijonmustard
1 tsp.GOYA Sazonador Total½ tsp.GOYA Minced Garlic¼ tsp.freshlygroundblackpepper
½ cupGOYA Extra Virgin Olive Oil
For the salad:6 cupsbabyarugula,rinsedanddried
2 pears,coredandthinlysliced
3 oz.fat-freefetacheese,crumbled
¼ cuptoastedwalnuts
1 Bringpearnectartoboilinsmallsaucepanovermedium-highheat.Reduceheattomedium-
low.Simmer,stirringoccasionally,untilnectarthickensandreducesto¾cup,about10minutes;
setasideuntilcool.
2 Transferreducednectartomediummixingbowl.Stirinlemonjuice,mustard,SazonadorTotal,
garlicandpepperuntilcombined.Usingwhisk,addoliveoilinslowsteadystream,whisking
constantlytocombine.Setaside.Inlargesaladbowl,tosstogetherarugula,pears,feta,
walnuts.Dividesaladevenlyamongservingplates.Drizzle2tsp.dressingovereachportion.
Serveimmediately.
Spanish Rice Pudding2 cupswater
1 cup GOYA Medium Grain Rice¼ tsp.salt
4 cupsnon-fatmilk
2 GOYA Cinnamon Sticks1 tsp.freshlygratedlemonororangezest
¼ cupGOYA Sweetened and Condensed Milk1 tsp.GOYA Vanilla Extract Groundcinnamon(optional)
MAKES6SERVINGSPREPTIME:15MIN.TOTALTIME:25MIN.ServingSize:1½cupssalad+2tsp.dressing180 Calories; 6g Fat (.5g Saturated, 0g Trans); 0mg Cholesterol; 15g Carbohydrate; 3g Sugar; 5g Protein; 3g Fiber; 240mg Sodium
MAKES8SERVINGSPREPTIME:Lessthan5MIN.TOTALTIME:50MIN.ServingSize:About½cupricepudding190 Calories; 2g Fat (1.5g Saturated, 0g Trans); 5mg Cholesterol; 35g Carbohydrate; 15g Sugar; 7g Protein; 1g Fiber; 75mg Sodium
1 Addwatertomedium,heavysaucepanovermedium-highheat.Bringwatertoboil.Stirin
riceandsalt.Returnwatertoboil.Reduceheattolow.Cook,covered,untilwaterisabsorbed
andriceistender,about20minutes.
2 Stirinmilk,cinnamonsticksandlemonororangezest.Increaseheattomedium-high;bring
milktoboil.Reduceheattolow.Cook,uncovered,stirringoccasionallytopreventsticking
andscorching,untilmixtureisthickandcreamy,about25minutes.Stirincondensedmilkand
vanilla.Cook,stirringoften,untilflavorisabsorbed,about5minutesmore.Pourricepudding
intoservingbowl;servewarmorchilled.Sprinklewithcinnamonbeforeserving,ifdesired.
plate 10
26 27
Fruit Addthetasteofripe,freshfruit
toyourpartymenusallyearlong.
Relyontheconsistentquality
ofGOYAcannedfruits;enjoy
GOYAfull-flavoredfruitbeverages.
Tryfrozenfruitpulps–peeled,
seededandpuréedforyour
convenience.Soheavenlytasting
you’llforgetthey’rehealthytoo!
Vegetables WithGOYA,it’seasytodishouta
healthyportionofveggiestoyour
guests.CookwithGOYAbeans;
consideredbothavegetable
andaprotein,ourbeansboast
premiumqualityandauthentic
taste.ThevastarrayofGOYA
frozenvegetablesareflash-frozen
atthepeakoffreshness.GOYA
cannedandjarredveggiesare
tenderandready-to-use,soyou
canservethemallyearlong.
Protein Makeeveryentréeaspectacular
featofhealthandtastewithGOYA.
QualityGOYAbeansofferlow-fat
proteinandunmatchedquality.
Premiumcannedseafood,like
sardines,bonito,tuna,octopus
andmoreboastdelicatetexture
andthefreshtasteofthesea.
GrainsNourishyourfamilyandfriends
withthevastarrayofGOYA’stop-
qualitygrains.Tryourspecialty
flours,likefine-groundcornmeal,
indoughandbatters.Experiment
withexoticriceoptions,like
basmati.Enjoyfamilyfavorites,
likelong-grainandmediumgrain
rice.Cookwithwhole-grains,like
brownriceandquinoa,forextra
fiberandprotein.Justopenthe
pantry!
DairyAdddairy–andwithit,calcium,potassium,vitaminDandother
nutrients–withkeyGOYAingredients.Shelf-stable,unsweetened
GOYAevaporatedmilkisconvenientandeasytouseinplaceof
regularmilk.TryaspoonfulofGOYAsweetenedandcondensed
milkincoffee,drinksanddesserts.Addauthenticcheeses,like
GOYAQuesoBlancotoyourmeals.
Healthy PantryThrowing a healthy celebration is so
easy and delicious when these GOYA products are in your pantry.
www.goya.com
The Ultimate Resourcefor Latino Cooking!