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Healthy, Tasty, Affordable Latin Cooking
Nutritious meals, easy recipes and quick tips from Mexico, Spain, Argentina and beyond!
T H E B E S T O F
1
Making Healthy Choices is Easy!
B U I L D I N G A B E T T E R P L A T E
Choosing the right foods for you and your family might seem challenging at times. But when you’re equipped with healthy, affordable products, quick, delicious recipes and an easy plan that fits into
your life, making healthy choices is easier than ever! At GOYA®, we have been at the forefront of healthy eating for more than 75 years.
By offering nutritious, affordable ingredients from around Latin America and Spain,
coupled by providing authentic recipe ideas to be shared among family and friends,
we encourage our consumers to live happy, healthy lives.
That’s why GOYA® is proud to collaborate with The First Lady's LetsMove initiative
and the USDA to promote MyPlate, a new tool for healthy eating. MyPlate illustrates
the five food groups: fruits, vegetables, grains, protein and dairy, the building blocks
for a healthy diet, by using a familiar image – a place setting for a meal. 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.
With the health and welfare of our consumers in mind and with MyPlate as our guide,
we created this cookbook that features 10 complete, balanced meal ideas from around
Latin America – including Mexico, Central America, South America, the Caribbean,
Spain and beyond!
In this cookbook, you will find dozens of healthy recipes from all of the food groups,
the nutritional information of every recipe, easy-to-follow cooking tips, beautiful
photography and a fully-stocked pantry page that showcases our nutritious
ingredients. Now more than ever, healthy eating is easy – and tasty – with GOYA®!
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.
2 3
E ating healthy, balanced meals doesn't have to be boring! In fact, when we used MyPlate
as a guide, we were surprised by the variety of foods available in every plate. MyPlate is an ideal reflection of our product line: quality, diversity, flavor, and nutrition. In this book, we offer many exciting ways to combine
the five food groups. We found that simple tweaks
to authentic Latin recipes made them extra healthy
without sacrificing flavor. We think the meat lovers
in your family will agree once they try the South
American Steak Supper. This plate features
an authentic grilled steak from Argentina
paired with whole-grain quinoa salad and
Colombian-style cheese arepas.
We also had fun exploring ways to give
American dishes a healthy, Latin twist!
Try the Healthy Chicken Cutlet recipe,
which is “breaded” with ground almonds
for a nutritious crunch. Serve with the
Wholesome Bean Chili and a light salad for
a completely delicious meal.
But the menus don’t end there! With recipes
from Mexico, Spain, Central America and
beyond, this book is chock full of tips and
affordable recipes to help you live a healthy
life. And don’t miss our “Pantry Page” which
highlights the healthy GOYA® products used
throughout the book.
¡Buen Provecho!
Build a Better Plate With
Grains
Protein
Fruit
Vegetables
4 5
Celebrate good health, Central-American style! Serve tilapia and
fruit smoothies with the classic dynamic duo: Rice and Beans!
Considered both a veggie and a protein, beans are high in fiber
and low in fat. When eaten together, rice and beans have greater
nutritional value than eating them separately.
Central American Fish Dinner
Rice with Black Beans2 tbsp.GOYA Extra Virgin Olive Oil1 tsp.GOYA Ground Cumin1 tsp.GOYA Minced Garlic1 tsp.GOYA Oregano Leaf1 packetSazón GOYA Natural and Complete2 tbsp.GOYA Golden Cooking Wine2 cans(15.5oz.each)GOYA Low-Sodium Black Beans,undrained
2 GOYA Bay Leaves1 tsp.brownsugar
1 tsp.GOYA White Distilled Vinegar¼ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper1 cupdryCANILLA Extra Long Grain Rice,cookedaccording
topackagedirections
Finelychoppedwhiteonions
Freshcilantroleaves
1 Heatoilinmediumsaucepanovermediumheat.Addcumin,
garlic,oreganoandSazónNaturalandCompletetopot.Cook
untilfragrant,about30seconds.Addwine;bringtoaboil.
Add1cupwater,beans,bayleaves,brownsugarandvinegar
topot;bringbeanmixturetoaboil.Reducetomedium-low
andsimmer,uncovered,stirringoccasionally,untilmixture
thickensandflavorscometogether,about15minutes.
2 SeasonbeanswithAdoboLight;discardbayleaf.
3 Dividebeansevenlyamongservingdishes.Garnishwith
onionsandcilantro,ifdesired.Servewithrice.
Tilapia in Banana Leaf¼ cupGOYA Bitter Orange Marinade (Naranja Agria)1 tbsp.GOYA Extra Virgin Olive Oil1 tbsp.GOYA Lemon Juice3 tbsp.finelychoppedfreshcilantro
1 tbsp.GOYA Minced Garlicor6garlic
cloves,finelychopped
1 GOYA Banana Leaf,thawed
4 fillets(4oz.each)freshtilapia,
orotherfirmfleshwhitefish
¼ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper
1 mediumred,green,orangeoryellowbellpepper,thinlysliced(about1cup)
½ mediumredonion,thinlysliced(about1cup)
1 Heatovento400°F.Insmallbowl,mixtogetherbitterorangemarinade,oliveoil,
lemonjuice,cilantroandgarlic;setaside.
2 Unfoldbananaleaf.Cutofftoughribthatrunsalongbottomedgeofleafwithkitchen
shears.Carefullycutleafinto4(8-inch)pieces.
3 Placetilapiafilletincenterofbananaleaf;seasonwithAdoboLight.Stirreserved
bitterorangemixturetocombine;spoon2tbsp.mixtureoverfish.Topfishwith
¼cupeachpeppersandonions.Foldtwoendsoverfishtoenclose;foldintwo
edgestoformpacket.Usingkitchentwine,tiepackettosecure;transfertobaking
sheet.Repeatwithremainingingredientstoform4packets.
4 Bakeuntilfishiscookedthrough(knifeinsertedintocenteroffishpacketcomes
outwarm),20minutes;transfertoplates.Cuttiesanddiscard.Openpackets
(bananaleavesarenotedible).Serveimmediately.
Light Fruit Smoothie 1½cupsicecubes
1 can(9.6oz)GOYA Diet Nectar, (likeMango,Pear,PeachorGuava)
½ cupGOYA Evaporated Milk
1 tsp. GOYA Vanilla Extract
1 Inbowlofblender,combineicecubes,nectar,
milkandvanilla.Blenduntilsmoothandfrothy,
about1minute.Divideevenlyamongserving
cups;serveimmediately.
Makes6ServingsPreptime:10min.Totaltime:25min.
NUTRITIONServingSize:About1cupbeans&1/3cuprice294Calories
6g Fat (1g Saturated, 0g Trans); 0mg Cholest-erol; 48g Carbohydrate; 1g Sugar; 11g Protein; 10g Fiber; 289mg Sodium
Makes4ServingsPreptime:20min.Totaltime:45min.
NUTRITIONServingSize:1fishpacket170Calories
5g Fat (1g Saturated, 0g Trans); 55mg Cholesterol; 8g Carbohydrate; 5g Sugar; 24g Protein; 1g Fiber; 115mg Sodium
Makes2ServingsPreptime:Lessthan5min.Totaltime:Lessthan5min.
NUTRITIONServingSize:About1½cups118Calories
4g Fat (3g Saturated, 0g Trans); 20mg Cholesterol; 10g Carbohydrate; 7g Sugar; 4g Protein; 0g Fiber; 53mg Sodium
MyPlate Tip: Choose seafood twice a week. Eat seafood in place of meat or poultry twice a week. Select a variety of seafood – include some that are higher in oils and low in mercury, such as salmon, trout and herring.
*Approximate prices per serving are based on the average market prices of ingredients when this book went to press.
pla
te1
Price Per Plate: About $4 Per Serving*
6 7
Tasty Lemon andHerb Chicken¼ cupGOYA Extra Virgin Olive Oil
2 tbsp.GOYA Lemon Juice2 tsp.freshlychoppedcilantro
2 tsp.GOYA Minced Garlic,
or4clovesgarlic,finelychopped
2 tsp.GOYA Oregano Leaf1 packetSazón GOYA Natural and Complete½ tsp. GOYA Adobo Light All-Purpose Seasoning with Pepper½ tsp.GOYA Ground Cumin½ tsp.redpepperflakes
4 bone-in,skin-onchickenbreasthalves,
about2lbs.(removeskinbeforeeating)
1 Inbowl,mixtogetheroliveoil,lemonjuice,cilantro,garlic,oregano,SazónNatural
andComplete,AdoboLight,cuminandredpepperflakes;transfertolargezip-top
bag.Addchicken;turntocoatcompletely.Transfertorefrigerator;marinateat
least2hours,orupto24hoursforbestresults.Bringchickentoroomtemperature
30minutesbeforecooking,discardmarinade.
2 Heatovento425°F.Placechickenskin-sideuponfoil-linedbakingtray.Cook
chickenuntilgoldenbrownandcookedthrough(internaltemperaturewillregister
165°Fonquick-readthermometerwheninsertedintothickestpartofmeat
withouttouchingthebone),about25minutes.Removeanddiscardboneandskin
beforeeating.
Enjoy a wholesome dinner, any night of the week! Here, chicken
breasts are infused with healthy flavor thanks to fresh herbs and
lemon juice. Serve with a side of vegetarian quesadillas and brown
rice and vegetables, featuring whole grain GOYA®BrownRice.
We suggest a piece of fruit for dessert.
Makes4ServingsPreptime:10min.Totaltime:35min.+marinatingtime
NUTRITIONServingSize:About1chickenbreasthalf220Calories
6g Fat (1g Saturated, 0g Trans); 115mg Cholesterol; 0g Carbohydrate; 0g Sugar; 39g Protein; 0g Fiber; 280mg Sodium
Black Bean Quesadillas¾ cupGOYA Pico de Gallo
1 can(15.5oz.)GOYA Low Sodium Black Beans,
drainedandrinsed
½ cupshreddedreducedfatColby&Monterey
Jackcheese
2 tbsp.finelychoppedfreshcilantro
4 8"GOYA Flour Tortillas
½ tsp.GOYA Extra Virgin Olive Oil
1 Usingsmall-holestrainer,drainliquidfrom
PicodeGallo;discardliquid.Transferleftover
tomatomixturetomediumbowl.Mixinblack
beans,cheeseandcilantrountilcombined.
2 Divideblackbeanmixtureevenlyoverhalfof
eachtortilla(about½cupeach).Foldtortillasinhalf.
3 Heatlargegriddleorskilletovermedium-highheat.Brushwithoil.Placefilledtortillas
ongriddle.Cook,carefullyflippingonce,untiltortillasaregoldenbrownandcrispand
cheesefillingmelts,about5minutes.Cutquesadillasintowedges.
Makes8ServingsPreptime:5min.Totaltime:15min.
NUTRITIONServingSize:½quesadilla170Calories
5g Fat (2.5g Saturated, 0g Trans); 10mg Cholesterol;21g Carbohydrate; 0g Sugar; 9g Protein; 4g Fiber; 470mg Sodium
Brown Rice with Vegetables1 cupdryGOYA Brown Rice 2 tsp.GOYA Extra Virgin Olive Oil ½ redonion,finelychopped(about¾cup)
½ redbellpepper,finelychopped(about½cup)
6 oz.freshspinach,coarselychopped(about4cups)
2 tsp.GOYA Minced Garlic 1 tsp.GOYA Sazonador Total
1 Cookriceaccordingtopackagedirections(cookingtime40minutes).Meanwhile,
heatoilinmediumskilletovermedium-highheat.Addonionsandpeppers;cookuntil
vegetablesaresoft,about7minutes.Addspinachandgarlic;cookuntilspinachwilts
andgarlicisfragrant,about1minutemore.
2 Addcookedricetolargeservingbowl.Stirincookedvegetables;seasonwith
SazonadorTotal.Servewarm.
Makes6ServingsPreptime:10min.Totaltime:50min.
NUTRITIONServingSize:About2/3cup140Calories
2.5g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 26g Carbohydrate; 1g Sugar; 3g Protein; 2g Fiber; 90mg Sodium
MyPlate Tip: Include whole grains. Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on food labels. Whole grains provide more nutrients, like fiber, than refined grains.
Weeknight Chicken Dinnerp
late
2 Price Per Plate: Less Than $3.50 Per Serving
8 9
Makes12ServingsPreptime:10min.Totaltime:30min.
NUTRITIONServingSize:About½cup100Calories
4.5g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 13g Carbohydrate; 1g Sugar; 3g Protein; 4g Fiber; 300mg Sodium
MakesAbout8ServingsPreptime:5min.Totaltime:30min.
NUTRITIONServingSize:About2arepas150Calories
3g Fat (2g Saturated, 0g Trans); 10mg Cholesterol; 24g Carbohydrate; 0g Sugar; 4g Protein; 0g Fiber; 25mg Sodium
Quinoa Salad1 packetGOYA Cubitos Chicken Bouillon1 cupGOYA Quinoa,rinsedanddrained
¼ cupGOYA Lemon Juice¼ cupGOYA Extra Virgin Olive Oil½ cupfinelyslicedscallions
1 largetomato,seededandfinelychopped
(about½cup)
2 tbsp.GOYA Sazonador Total1 GOYA Whole Jalapeño Pepper, seededandfinelychopped(about1tbsp.)
1 tbsp.finelychoppedfreshcilantro
1 Inmediumsaucepanovermedium-highheat,bring4cupswaterandchickenbouillon
toboil.Addquinoa.Simmer,stirringoccasionally,untiltender,about10minutes;strain
andcoolcompletely.
2 Inmediumbowl,mixtogethercooledquinoa,lemonjuice,oliveoil,scallions,tomatoes,
SazonadorTotal,jalapeñoandcilantrountilcombined.
Makes4ServingsPreptime:15min.Totaltime:25min.
NUTRITIONServingSize:¼cupSalsa Criolla&about4oz.steak220Calories
12g Fat (4g Saturated, 0g Trans); 75mg Cholesterol; 3g Carbohydrate; 1g Sugar; 24g Protein; 1g Fiber; 135mg Sodium
Argentinean Grilled Steak with Salsa CriollaFor the sauce:1 large,ripetomato,cored,seeded
andfinelychopped(about½cup)
¼ smallredonion,finelychopped
(about¼cup)
2 tbsp.finelychoppedfreshparsley
2 tsp.GOYA Extra Virgin Olive Oil2 tsp.GOYA Red Wine Vinegar½ tsp.GOYA Minced Garlic¼ tsp.GOYA Oregano Leaf1/8 tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper1/8 tsp.crushedredpepper
For the steak:1 lb.skirtsteak1/8 tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper
1 Insmallbowl,mixtogethertomato,onions,parsley,oliveoil,vinegar,garlic,
oregano,AdoboLightandcrushedredpepper;coverandrefrigerateforatleast
1hour,orupto48hours.
2 Heatgrilltomedium-highheat.SprinklesteakonbothsideswithAdoboLight.
Placesteakonhot,greasedgrillgrates.Cook,flippingonce,untilsteakiswell
brownedonbothsidesandcookedtodesiredtemperature(about6minutes
formedium-rare).Letrestfor5minutes.Thinlyslicesteak.
3 Dividesteakevenlyamongservingplates.TopwithreservedSalsa Criolla.
Tonight, try a sampling from South America! Start with a small
portion of Argentinean-style steaks. Pair with Arepas, cornmeal
patties popular in Colombia and Venezuela. Finish with a healthy
quinoa salad, featuring whole grain, organic GOYA®Quinoa –
a small seed from the Andes with big nutritional benefits!
Arepas1½cupsGOYA Masarepa
(pre-cookedwhiteoryellowcornflour)
1½cupswater
2 oz.lowfat,low-sodiummozzarella
cheese,grated
2 tbsp.fat-freemilk1/8 tsp.salt
2 tsp.unsaltedbutter
1 Inmediummixingbowl,combinemasarepa,water,cheese,milkandsalt,mixing
thoroughly.Letmixturestandfiveminutes.
2 Usingwethands,kneaddoughuntilsmooth.Dividedoughinto18portions;withwet
hands,rolldoughintosmallballs.
3 Heatbutterinlargegriddle,ornon-stickskilletovermedium-highheat.Placeballsof
doughonhotsurfaceabout3½"apart.Usingpalmofhand,flattenballstoformdisks
3"diameterx¼"thick.Cook,flippingonce,untilcrispandgoldenbrownonboth
sides,about7minutesperbatch.Servewarm.
MyPlate Tip: Think small when it comes to meat portions. Get the flavor you crave but in a smaller portion. Make or order a smaller burger or a “petite” size steak.
South American Steak Supperp
late
3 Price Per Plate: About $3.50 Per Serving
10 11
Makes8ServingsPreptime:10min.Totaltime:20min.
NUTRITIONServingSize: ½cup140Calories
5g Fat (0.5g Saturated, 0g Trans); 0mg Cholesterol; 23g Carbohydrate; 6g Sugar; 3g Protein; 2g Fiber; 240mg Sodium
Mango Banana Shake1 pkg.(14oz.)frozenGOYA Mango Fruit Pulp,brokenintomediumpieces
1 cupfat-freemilk
1 cupnon-fat,plainyogurt
½ medium,ripebanana1/3 cupGOYA Agave1 teaspooncoconutextract
1 Inbowlofblender,addfrozenfruitpulppieces,milk,yogurt,banana,agaveand
coconutextract.
2 Blenduntilmixtureissmoothandfrothy,about2minutes.Serveimmediately.
Makes4ServingsPreptime:5min.Totaltime:5min.
NUTRITIONServingSize:About1cup190Calories
0g Fat (0g Saturated, 0g Trans); 5mg Cholesterol; 35g Carbohydrate; 24g Sugar; 8g Protein; 0g Fiber; 90mg Sodium
Summer Corn Salad1 bagfrozenGOYA Corn on the Cob(4ears),
or4freshcobsofcorn,husked
1 tsp.GOYA Extra Virgin Olive Oil¼ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper3 scallions,finelychopped(about½cup)
½ redbellpepper,finelychopped(about½cup)
1 tbsp.finelychoppedfreshcilantro
2 tsp.GOYA Lemon Juice2 tsp.GOYA Sazonador Total
1 Heatgrilltomedium-highheat.Placeeachcobofcornonaluminumfoilsquare.
DrizzlewitholiveoilandsprinklewithAdoboLight.Wrapfoilaroundcobtoenclose.
Grill,turningoccasionally,untilcornistenderandcharredinspots,about10minutes;
setasideuntilcoolenoughtohandle.
2 Removeanddiscardfoil.Standcobuprightonworksurface.Usingknife,cutcorn
kernelsoffcob;transfertomediumbowl.Stirinscallions,redbellpepper,cilantro,
lemonjuiceandSazonadorTotaluntilcombined.Servewarmoratroomtemperature.
Grilled Fish Tacos with Peach SalsaFor the salsa:1 can(15.25oz.)GOYA Peach Halves,
drained,rinsedandchopped
(about1cup)
½ redbellpepper,finelychopped
(about½cup)
¼ redonion,finelychopped(about¼cup)
1 GOYA Whole Jalapeño Pepper, rinsed,seededandfinelychopped
(about1tbsp.)
1 tbsp.finelychoppedfreshcilantro
2 tsp.GOYA Lemon Juice
For the fish:4 tilapiafillets(about1lb.)
1 tbsp.chilipowder
¼ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper1 packet Sazón GOYA Natural and Complete
8 6"GOYA Flour Tortillas,warmed
For the salsa: 1 Inmediumbowl,stirtogetherchoppedpeaches,
bellpepper,onions,jalapeños,cilantroandlemon
juice;coverandrefrigerateuntilreadytouse.
For the fish: 2 Heatgrillorgrillpanovermedium-highheat.Using
papertowels,patfishdry;transfertoplate.Insmall
bowl,stirtogetherchilipowder,AdoboLightand
SazónNaturalandComplete.Rubfishwithspice
mixturetocoatcompletely.
3 Placefishonhot,greasedgrillgrates.Cook,flipping
once,untilfishisopaqueandflakeseasilywithfork,
about8minutes.Thinlyslicefish.
4 Toserve,filleachtortillawith½fishfilletandabout1/3cupsalsa.
Set the stage for a delicious plate with these healthy fish
tacos with peach salsa. Add a grilled corn salad, chock full
of vegetables, and a quick mango banana shake featuring
GOYA® Mango Fruit Pulp, for your best taco night yet!
Makes4ServingsPreptime:15min.Totaltime:30min.
NUTRITIONServingSize:2Tacos320Calories
4g Fat (0.5g Saturated, 0g Trans); 55mg Choles-terol; 46g Carbohydrate; 17g Sugar; 25g Protein; 4g Fiber; 400mg Sodium
Summertime Taco Night
MyPlate Tip: “Skim” the fat. Drink fat-free (skim) or low fat (1%) milk. If you currently drink whole milk, gradually switch to a lower fat version. This change cuts calories but doesn’t reduce calcium or other essential nutrients.
4
pla
tePrice Per Plate: About $4 Per Serving
12 13
Avocado and Grapefruit SaladFor the vinaigrette:2 tbsp.GOYA Lemon Juice1 tsp. GOYA Minced Garlic1 tsp.honey
¼ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper¼ tsp.crushedredpepper
2 tbsp.GOYA Extra Virgin Olive Oil1 tbsp.finelychoppedfreshcilantro
For the salad:2 boneless,skinlesschickenbreast
halves(about1lb.)
1 tsp.GOYA Extra Virgin Olive Oil1 packetSazón GOYA Natural and Complete1 heartofromainelettuce,rinsed,
driedandtornintobite-sizepieces(about4cups)
1 ripeavocado,thinlysliced
1 redgrapefruit,peeledandsegmented
¼ redonion,thinlysliced
1 Insmallbowl,mixtogetherlemonjuice,garlic,honey,AdoboLightandcrushedredpepper.
Usingwhisk,addoliveoilinslowsteadystream,whiskingconstantlytocombine.Stirin
cilantro;setaside.
2 Heatovento425°F.Placechickenonfoil-linedbakingsheet.Drizzlewithoilandsprinkle
withSazónNaturalandComplete.Bakechickenuntilgoldenbrownandcookedthrough,
about15minutes.Setchickenasidetocool.Cutintostrips.
3 Arrangelettuceonlargeservingplatter.Tosswithreservedchicken,avocado,grapefruit
andonions.Drizzlewithdressingbeforeserving.
Makes4ServingsPreptime:15min.Totaltime:25min.
NUTRITIONServingSize:About1½cupsaladand1½tbsp.vinaigrette340Calories
20g Fat (3g Saturated, 0g Trans); 75mg Cholesterol; 15g Carbohydrate; 3g Sugar; 26g Protein; 6g Fiber; 320mg Sodium
Skinny Pizzas4 6"GOYA Flour Tortillas ½ tsp.GOYA Extra Virgin Olive Oil 2 cupsslicedmushrooms(likewhitebuttonor
babyPortobello)
1 greenbellpepper,thinlysliced(about1cup)
1 redonion,thinlysliced(about1cup)
2 tsp.GOYA Minced Garlic½ cupGOYA Low Sodium Tomato Sauce½ cupshreddedfat-freemozzarellacheese
2 tsp.gratedreduced-fatparmesancheese
1 Heatovento400°F.Placetortillason2largebakingsheets.Cook,flippingonce,
untilcrisp,about10minutes;setaside.
2 Meanwhile,heatoilinlargeskilletovermediumheat.Addmushrooms,peppers,
onionsandgarlic.Cookuntilvegetablesaresoftandtender,about10minutes;
setaside.
3 Spreadtortillacrustwith2tbsp.tomatosauce,¼cupvegetablemixture,2tbsp.
mozzarellacheeseand½tsp.parmesancheese;repeatwithremainingcrustsand
toppingsingredients.
4 Transferpizzastosamebakingsheets.Cookuntilcheeseismeltedandedges
oftortillasaregoldenbrown,about10minutes.
Next time they ask for pizza, you can feel good about saying
“yes!” Flour tortillas make for a crispy crust, perfect for loading
with GOYA®LowSodiumTomatoSauce, low-fat cheese and
lots of fresh veggies. Serve with an avocado and grapefruit
salad for a surprisingly refreshing meal.
Healthy Pizza Night
Makes4ServingsPreptime:10min.Totaltime:30min.
NUTRITIONServingSize:1pizza190Calories
5g Fat (1g Saturated, 0g Trans); 5mg Choles-terol; 26g Carbohydrate; 4g Sugar; 9g Protein; 3g Fiber; 450mg Sodium
MyPlate Tip: Personalized pizzas. Set up a pizza-making station in the kitchen. Use low-fat cheese, and cut-up vegetables or fruits for toppings. Let kids choose their own favorites. Then pop the pizzas into the oven to cook.
pla
te5
Price Per Plate: Less Than $4 Per Serving
14 15
Healthy Tex-MexFor a fresh south-of-the-border meal, try this lean chicken taco
salad. Loaded with good-for-you foods, like crisp romaine
lettuce, sweet kernels of corn, crunchy tortilla strips and
perfectly-spiced chicken, this salad is a fiesta in a bowl. Keep
the party going by serving Blackberry Ice Pops for dessert.
Starring GOYA®BlackberryFruitPulp, sweetened with a touch
of GOYA®Agave, these icy treats are healthy too.
Blackberry Ice Pops 1 pkg.(14oz.)frozenGOYA Blackberry Fruit Pulp,thawed
½ cupwater
½ cupGOYA Agave
1 Inmediumbowl,mixtogetherblackberryfruitpulp,waterandagave,stirringuntil
agavedissolves.
2 Evenlydivideblackberrymixtureamongeight3-oz.icepopmolds.Transfermolds
tofreezer;freezeuntilslushy,about1hour.Insertpopsiclestickintoeachmold.
Freezeuntilicepopsaresolid,about3hoursmore.
3 Toserve,quicklyrunbottomofmoldsunderhotwaterbeforeunmolding.
Chicken Taco SaladFor the cilantro-lime vinaigrette:2 tbsp.GOYA Extra Virgin Olive Oil1 tbsp.GOYA Lemon Juice2 tsp.finelychoppedfreshcilantro
¼ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper
For the salad:2 boneless,skinlesschickenbreasthalves(about1lb.),butterflied
1 tsp.GOYA Chili Powder¼ tsp.GOYA Cumin2 8"GOYA Flour Tortillas,cutinto½"strips
2 romainelettucehearts,tornintobite-sizepieces(about8cups)
1 can(15.5oz.)GOYA Low Sodium Black Beans,drainedandrinsed
1 can(15.25oz.)GOYALow Sodium Whole Kernel Corn,drainedandrinsed
2 oz.GOYA Queso Blanco(whitecheese),crumbled(about¼cup)
10 grapetomatoes,halved(about½cup)
¼ redonion,thinlysliced(about¼cup)
1 Insmallbowl,mixtogetheroliveoil,lemonjuice,cilantroandAdoboLight;
setaside.
2 Heatovento400°F.Rubchickenwithchilipowderandcumin.Heatgreased
grillpanovermedium-highheat.Addchicken.Cook,flippingonce,untilgolden
brownonbothsidesandcookedthrough,about15minutes;setasidetorest
5minutes.Slicechickenintothinstrips.Meanwhile,placetortillasonbaking
sheet.Cookuntilcrisp,about10minutes;setaside.
3 Inlargeservingbowl,tosstogetherromainelettuce,beans,corn,cheese,
tomatoesandonions.Drizzlewithreserveddressing,tossingtocoatcompletely.
Topwithchickenandtortillastrips.
Makes8ServingsPreptime:15min.Totaltime:35min.
NUTRITIONServingSize:About1cupsalad&½tbsp.dressing250Calories
8g Fat (2g Saturated, 0g Trans); 40mg Choles-terol; 23g Carbohydrate; 4g Sugar; 19g Protein; 7g Fiber; 340mg Sodium
Makes8ServingsPreptime:5min.Totaltime:5min. +freezingtime.
NUTRITIONServingSize:1icepop60Calories
0g Fat (0g Saturated, 0g Trans); 0mg Choles-terol; 14g Carbohydrate; 10g Sugar; 1g Protein; 1g Fiber; 0mg Sodium
MyPlate Tip: Make fruit the everyday dessert. Serve baked apples, pears, or enjoy a fruit salad. Or, serve yummy frozen fruit bars instead of high-calorie desserts.
Price Per Plate: About $2.20 Per Servingp
late
6
16 17
Spanish Garlic Shrimp2 tbsp.GOYA Extra Virgin Olive Oil1 tsp.GOYA Minced Garlic
½ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper¼ tsp.crushedredpepper
1 lb.largeshrimp,peeledanddeveined
(about16pieces)
1 largegreenbellpepper,cutin1"pieces
1 lemon,cutinto8wedges
1 Inzip-topplasticbag,orplastic
containerwithalid,mixtogetheroil,garlic,AdoboLightandcrushedredpepper.
Addshrimp,tossingtocombine;transfertorefrigerator.Chillshrimpatleast
15minutes,orupto30minutes.
2 Removeshrimpfrommarinade;reserveanyremainingliquid.Alternatelythread
peppers,shrimpandlemononmetalorpre-soakedwoodenskewers,sothateach
skewerstartsandendswithpeppersandcontains4shrimppieces.Usingpastry
brush,brushreservedmarinadeontoshrimpandvegetables.
3 Preparegrilltomedium-highheat,orheataheavy-bottomedgrillpanovermedium-
highheat.Placeshrimponhotsurfaceandcookuntilshrimpturnpinkandopaque,
flippingonce,3–5minutes.Removefromskewerbeforeeating,ifdesired.
Makes8ServingsPreptime:10min.Totaltime:35min.
NUTRITIONServingSize:About2/3cuprice230Calories
1g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 47g Carbohydrate; 0g Sugar; 5g Protein; 1g Fiber; 390mg Sodium
Garlic and Spinach Rice1½cupswater
1 pkg.(1lb.)frozenGOYA Chopped Spinach,thawed
½ smallonion,roughlychopped(about½cup)
¼ cuppackedfreshcilantro
1 tbsp.GOYA Minced Garlic,or4clovesgarlic,
finelychopped
2 tsp.GOYA Extra Virgin Olive Oil2 cupsdryCANILLA Extra Long Grain Rice1 packetGOYA Cubitos Chicken Bouillon
mixedwith2cupswater
1 Addwater,spinach,onion,cilantro,andgarlictobowlofblender.Puréeuntilmixtureis
brightgreenandcompletelysmooth,about2minutes;setaside.
2 Heatoilinmediumsaucepanovermedium-highheat;addrice.Cook,stirringoccasionally,
untilriceiscoatedinoil,about1minute.Addreservedspinachmixtureandchicken
bouillonmixturetopot.Stirtodistributericeevenly.Bringliquidtoboil.Reduceheatto
medium-low.Simmer,covered,untilriceistenderandwaterisabsorbed,about25minutes.
3 Removepotfromheat.Gentlystir.Servewarm.
For the garnish:1 smalltomato,seededandfinelychopped
(about1cup)
½ smallredonion,finelychopped(about½cup)
½ greenbellpepper,seededandfinelychopped
(about½cup)
1 hard-boiledegg,finelychopped
1 Tearbreadintosmallpieces;transfertomedium
bowlandcoverwith1cupwater.Soakuntil
breadissaturated,about15minutes.Squeeze
waterfrombread,discardingsoakingwater.
2 Inbowlofblenderorfoodprocessor,addbread,tomatoes,cucumber,bellpepper,
garlicand¼cupwater.Blenduntilwellcombined,about1minute.Withmotorrunning,
addoilinsteadystreamuntilwellblended.Stirinvinegar;seasonwithAdoboLight.
3 Strainpuréedsoupthroughsmall-holestrainerintosoupterrine,pressingfirmlyto
passallliquidthroughstrainer;discardanysolids.Coverterrine;transfertorefrigerator.
Chillatleast1hour,orupto48hours.
4 Toserve,dividesoupevenlyamongservingbowls.Garnishwithtomatoes,onions,
peppersandeggs.
Spanish Seafood FeastTake a trip to Spain in your very own kitchen! Grilled garlic shrimp taste
great with gazpacho, a cooling puréed vegetable soup topped off with
GOYA®ExtraVirginOliveOil for a smooth finish. Serve with Garlic and
Spinach Rice and a glass of non-fat milk to make the meal complete.
GazpachoFor the soup:3 sliceswhitebread,crustsremovedanddiscarded
1¼cupcoldwater,divided
3 mediumripetomatoes(about2lbs.),skinned,seededandroughly
chopped(about3¾cups)
1 smallcucumber,peeled,seededandroughlychopped(about1½cups)
1 greenbellpepper,seededandroughlychopped(about1cup)
2 tsp.GOYA Minced Garlic,or4clovesfreshgarlic,finelychopped
¼ cupGOYA Extra Virgin Olive Oil1 tbsp.GOYA Red Wine Vinegar¼ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper
Makes4ServingsPreptime:20min.Totaltime:25min.+marinatingtime
NUTRITIONServingSize:1skewer200Calories
10g Fat (1.5g Saturated, 0g Trans); 170mg Cholesterol; 4g Carbohydrate; 1g Sugar; 24g Protein; 1g Fiber; 540mg Sodium
Makes6ServingsPreptime:20min.Totaltime:25min.+chillingtime
NUTRITIONServingSize:About1cupsoup180Calories
11g Fat (1.5g Saturated, 0g Trans); 30mg Cholesterol; 16g Carbohydrate; 5g Sugar; 4g Protein; 3g Fiber; 150mg Sodium
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Price Per Plate: About $4.50 Per Serving
18 19
1 Bring2cupswatertoboilinsmallsaucepanover
medium-highheat.Addriceand1tsp.oliveoil;return
watertoboil.Reduceheattolow.Simmer,covered,until
riceistenderandwaterisabsorbed,about25minutes.
2 Meanwhile,heat1tsp.oilin4-qt.saucepanovermedium-
highheat.Addsofrito,SazónNaturalandCompleteand
oregano.Cook,stirring,untilwellcombined,about1minute.
Add1cupwater,beansandtomatosauce.Bringwater
toaboil;reduceheattomediumlow.Simmer,stirring
occasionally,untilflavorscometogetherandbeanmixture
isthick,about15minutes.SeasonbeanswithAdoboLight.
Makes8ServingsPreptime:10min.Totaltime:30min.+marinatingtime
NUTRITIONServingSize:1skewer170Calories
3g Fat (0.5g Saturated, 0g Trans); 75mg Cholesterol; 9g Carbohydrate; 8g Sugar; 24g Protein; 1g Fiber; 210mg Sodium
Makes4ServingsPreptime:5min.Totaltime:20min.
NUTRITIONServingSize:About½cupriceand½cupbeans290Calories
2.5g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 56g Carbohydrate; 1g Sugar; 8g Protein; 4g Fiber; 420mg Sodium
Makes6ServingsPreptime:10min.Totaltime:20min.
NUTRITIONServingSize:2skewers120Calories
0.5g Fat (0g Saturated, 0g Trans); 0mg Cholesterol; 29g Carbohydrate; 23g Sugar; 2g Protein; 4g Fiber; 0mg Sodium
Caribbean Fruit Skewers½ cupwater
1 tbsp.finelygrated,packedGOYA Brown Sugar Cane (Piloncillo) 1/8 tsp.GOYA Cinnamon1 can(20oz.)GOYA Pineapple Chunks,
drained,rinsedandpatteddry
12 strawberries,rinsedandhulled(about1½cups)
6 kiwis,peeledandcutinto½"thickrounds(about2cups)
1 mango,peeledandcutinto¾"squares(about1cup)
1 Insmallsaucepanovermedium-highheat,bringwater,sugarcaneandcinnamontoboil.
Boil,stirringoccasionally,untilsugardissolvesandliquidreducesto¼cup,about3minutes.
Removefromheat;letcooltoroomtemperature.(Note:Thissaucecanbestoredinthe
refrigerator,covered,forupto1week.)
2 Alternatelythreadpineapples,strawberries,kiwisandmangoson12metalorpre-soaked
woodenskewers.
3 Heatgrilltomedium-highheat.Brushfruitskewersalloverwithcinnamonsauce.Place
skewersonclean,greasedgrillgrates.Cook,brushingwithsauceandflippingoccasionally,
untilfruitischarredandtender,about5minutes.Servewarmoratroomtemperature.
Tropical Chicken Skewers4 boneless,skinlesschickenbreasthalves
(about2lbs.)cutinto¾"cubes
½cupGOYA Mojo Criollo½ cupGOYA Pineapple Juice1 can(20oz.)GOYA Pineapple Chunks,
drainedandrinsed
½ yellowonion,cutinto1"pieces(about¾cup)
¾ greenbellpepper,cutinto1"pieces(about¾cup)
1 Inlargecontainerwithlid,orinlargezip-topbag,mixtogetherchicken,
Mojoandpineapplejuiceuntilcoated;transfertorefrigerator.Marinatechicken
atleast2hours,orupto24hours.
2 Strainchicken,discardingmarinade.On8metalorpre-soakedwoodenskewers,
alternatelythreadpineapple,chicken,onionsandpepperssothateachskewer
contains3chickenpieces.
3 Preparegrilltomedium-highheatorheatgrillpanovermedium-highheat.Add
chickenskewerstohot,greasedgrillgrates.Cook,flippingskewers,untilchicken
isdarkgoldenbrownandcookedthroughandvegetablesaretender,about
15minutes.Transfertoservingplatter;servewarm.
Tonight, grill your way to good health – Caribbean style!
Toss boneless, skinless chicken breasts in a pineapple marinade,
thread onto skewers and grill. Add them to a plate of Puerto
Rican-style Pink Beans and Rice, featuring GOYA®LowSodium
PinkBeans, for a hearty entrée. For dessert: grilled fresh fruit
skewers and a glass of non-fat milk.
Quick Caribbean Cookout
Pink Beans and Rice3 cupswater,divided
1 cupdryCANILLA Extra Long Grain Rice2 tsp.GOYA Extra Virgin Olive Oil,divided
2 tbsp.GOYA Sofrito1 packetSazón GOYA Natural and Complete1/8 tsp.GOYA Oregano Leaf1 can(15.5oz.)GOYA Low Sodium Pink Beans,drainedandrinsed
½ cupGOYA Low Sodium Tomato Sauce¼ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper
3 Dividericeevenlyamongservingplates.Serveseasonedbeansontoporalongsiderice.
MyPlate Tip: Fire up the grill. Use the grill to cook vegetables and fruits. Try grilling mushrooms, carrots, peppers or potatoes on a kabob skewer. Brush with oil to keep them from drying out. Grilled fruits like peaches, pineapple or mangos add great flavor to a cookout.
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Price Per Plate: About $3.50 Per Serving
20 21
Three Bean SaladFor the salad: 1 can(15.5oz.)GOYA Low Sodium Black Beans,drainedandrinsed
1 can(15.5oz.)GOYA Low Sodium Chick Peas,drainedandrinsed
1 can(15.5oz.)GOYA Low Sodium Red Kidney Beans,drainedandrinsed
1 mediumcucumber,peeled,seededandchopped(2cups)
1 redbellpepper,seededandfinelychopped(about1cup)
2 tbsp.finelychoppedfreshcilantro
Makes10ServingsPreptime:10min.Totaltime:15min.
NUTRITIONServingSize:About½cupsalad110Calories
5g Fat (0.5g Saturated, 0g Trans); 0mg Cholesterol; 13g Carbohydrate; 1g Sugar; 5g Protein; 5g Fiber; 330mg Sodium
Makes8ServingsPreptime:20min.Totaltime:1hr.,30min.
NUTRITIONServingSize:About1cup210Calories
6g Fat (1.5g Saturated, 0g Trans); 35mg Cholesterol; 21g Carbohydrate; 2g Sugar; 19g Protein; 7g Fiber; 340mg Sodium
Wholesome Bean Chili2 cans(15.5oz.each)GOYA Low Sodium Red Kidney Beans2 tbsp.GOYA Extra Virgin Olive Oil1 lb.groundbeef(95%lean)
½ mediumyellowonion,chopped(about½ cup)
1 tsp.GOYA Minced Garlic,or2clovesgarlic,
finelychopped
1 can(14.5oz.)dicedtomatoes
1 can(8oz.)GOYA Low Sodium Tomato Sauce
3 tbsp.chilipowder
1 tsp.groundcumin
½tsp.sugar
¼ tsp.GOYA Light Adobo All-Purpose Seasoning with Pepper
1 Drainbeans,reservingliquid;setaside.Heatoilinmedium,heavy-bottomedsaucepot
overmedium-highheat.Addbeef,onionsandgarlic;cookuntilbrowned,breaking
upmeatwithawoodenspoon,about10minutes.Stirinreservedbeanliquid,diced
tomatoes,tomatosauce,chilipowderandcumin.Bringbeefmixturetoaboil.Reduce
heattolowandsimmer,stirringoccasionally,untilsaucethickens,about1hour.
2 Stirreservedbeansintomeatmixture.Cookuntilheatedthrough,about10minutes
more.Stirinsugar;seasonwithAdoboLight.Dividechilievenlyamongservingbowls.
Servewithwheatcrackers.
Makes4ServingsPreptime:10min.Totaltime:25min.+marinatingtime
NUTRITIONServingSize:1chickencutlet210Calories
9g Fat (1g Saturated, 0g Trans); 75mg Cholesterol; 6g Carbohydrate; 1g Sugar; 27g Protein; 2g Fiber; 135mg Sodium
Healthy Chicken Cutlets4 thinlyslicedboneless,skinlesschicken
breastfillets(about1lb.)
1 cupbuttermilk
2 tsp.GOYA Minced Garlic1 tsp.GOYA Paprika ¼ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper½ cuprawalmonds
2 tbsp.all-purposeflour
1 Inlargezip-topbag,orlargecontainer
withlid,addchicken,buttermilk,garlic,
paprikaandAdoboLight.Massage
chickentoevenlydistributeingredients.
Transfertorefrigerator.Chillatleast
4hours,orupto24hours(forbestresults).Strainchicken,discardingmarinade.
2 Heatovento425°F.Inbowloffoodprocessor,addalmondsandflour.Pulse
untilalmondsturntofinecrumbs,about30seconds.Transferalmondmixture
todish.Dredgechickeninalmondmixture,pressingtoadherecoating;transfer
tofoil-linedbakingsheet.
3 Cookuntilalmondsaregoldenbrownandchickeniscookedthrough,about
15minutes.
American Classic with a Healthy TwistMake classic American recipes healthier than ever! In place
of fried chicken cutlets, try these chicken breasts “breaded”
with a crunchy almond coating. Serve with a comforting bowl
of bean chili, featuring GOYA®LowSodiumBeans, and a
bright and crisp salad.
MyPlate Tip: Include beans and peas. Because of their high nutrient content, consuming beans and peas is recommended for everyone, vegetarians and non-vegetarians alike. Enjoy some vegetarian chili, three bean salad or split pea soup.
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Price Per Plate: About $3.15 Per Serving
For the dressing: 3 tbsp.GOYA Red Wine Vinegar 2 packetsGOYA Salad and Vegetable Seasoning1 tbsp.GOYA Lemon Juice
¼ cupGOYA Extra Virgin Olive Oil
1 Inlargeservingbowl,mixtogetherblack
beans,chickpeas,kidneybeans,cucumbers,
peppersandcilantro.
2 Insmallbowl,whisktogethervinegar,
salad,vegetableseasoningandlemonjuice.
Slowlydrizzleinoliveoil,whiskingconstantly,untilblended.Pourdressingoverbean
mixture.Tosswelltocoatcompletely.
22 23
Makes8ServingsPreptime:5min.Totaltime:20min.
NUTRITIONServingSize:About½cupgreenbeans80Calories
6g Fat (1g Saturated, 0g Trans); 0mg Cholesterol; 4g Carbohydrate; 1g Sugar; 2g Protein; 1g Fiber; 250mg Sodium
Green Beans with Pepitas2 tsp.GOYA Extra Virgin Olive Oil,divided
¼ cupshelledrawpumpkinseeds(pepitas)
1 bag(1lb.)frozenGOYA Cut Green Beans,
thawed,drainedandpatteddry
1 tbsp.GOYA Sazonador Total2 tbsp.GOYA Lemon Juice
1 Heat1tsp.oilinlargeskilletovermedium-highheat.Addpumpkinseeds.Cook,stirring
occasionally,untillightgoldenbrown,about8minutes.Transfertoplate;setaside.
2 Heatremainingoilinsameskillet.AddgreenbeansandSazonadorTotal;cookuntil
heatedthroughandcrisptender,5–7minutes.Stirinlemonjuiceandreservedpumpkin
seeds.Transfertoservingplatter.Servewarm.Chicken Veracruz5 cupswater,divided
2 cupsdry CANILLA Extra-Long Grain Rice½ tsp.GOYA Adobo Light All-Purpose Seasoning with Pepper2 tbsp.GOYA Extra Virgin Olive Oil,divided
8 thinlyslicedboneless,skinlesschicken
breastfillets(about2lbs.),patteddry
1 mediumyellowonion,finelychopped
(about1½cups)
2 tsp.GOYA Minced Garlic1/8 tsp.GOYA Oregano Leaf1 can(8oz.)GOYA Low Sodium Tomato Sauce8 GOYA Manzanilla Olives Stuffed with Minced Pimientos,thinlysliced
1 GOYA Whole Jalapeño Pepper,finelychopped(about1tbsp.)
1 tsp.GOYA Capers½ GOYA Bay Leaf2 tbsp.finelychoppedfreshcilantro
1 lime,cutintowedges
1 Bring4cupswatertoboilinsmallsaucepanovermedium-highheat.Stirinrice,
AdoboLightand1tbsp.oil.Returnwatertoboil.Reduceheattomedium-low.
Cook,covered,untilriceistenderandwaterisabsorbed,about25minutes.
2 Meanwhile,heat2tsp.oilinlargeskilletovermedium-highheat.Addchicken;
cookuntillightgoldenbrownonbothsides,flippingonce,about7minutes;set
aside.Addremainingoiltosameskillet.Stirinonions,cookinguntilsoftand
translucent,about10minutes.Addgarlicandoreganotopan;cookuntilfragrant,
about30secondsmore.Stirintomatosauce,1cupwater,olives,jalapeño,capers
andbayleaf;bringtomatosaucemixturetoboil.Returnchickentopan.Cook,
flippingonce,untilcoatedinsauceandcookedthrough,about15minutes.
3 Toserve,dividechickenandsauceevenlyamongservingdishes;sprinklewith
cilantro.Servewithcookedriceandlimewedge.
Gather your family around the table for this healthy, home-
cooked Mexican meal. Serve Chicken Veracruz, chicken cutlets
simmered in a light tomato sauce spiked with jalapeno peppers.
Add a side of GOYA®CutGreenBeans mixed with pepitas
(toasted pumpkin seeds) for a healthy crunch. A sweet slice
of pumpkin flan will leave them with a smile.
Quick Pumpkin Flan1 box(5.5oz.)GOYA Flan
(Spanish-Style Custard) with Caramel1½cupscanned,unseasoned
pumpkinpurée
2¾cupswholemilk1/8 tsp.GOYA Ground Cinnamon
1 Spreadcaramelfromflanboxonbottomof4-cupmold.
2 Addpumpkinpurée,milkandcinnamontosmallsaucepanovermedium-highheat,
whiskingtocombine.Whiskinremainingcontentsofflanbox;bringtoboil,whisking
occasionallyuntilsmoothandcombined.Pourpumpkinmixtureinpreparedmold;
coverwithplasticwrap.Transfermoldtorefrigerator.Chilluntilcoldandfirm,at
least4hours,orupto24hours.
3 Tounmold,runathinknifearoundedgesofmold.Invertontoservingplate.
Toserve,cutinto10wedges.Servechilled.
Makes10ServingsPreptime:lessthan5min.Totaltime:10min.+coolingtime
NUTRITIONServingSize:1flanslice150Calories
3g Fat (1.5g Saturated, 0g Trans); 5mg Cholesterol; 30g Carbohydrate; 26g Sugar; 3g Protein; 2g Fiber; 180mg Sodium
Authentic Mexican Meal
MyPlate Tip: Check the freezer aisle. Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach or sugar snap peas to some of your favorite dishes, or eat as a side dish.
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Price Per Plate: About $2.40 Per Serving
Makes8ServingsPreptime:15min.Totaltime:40min.
NUTRITIONServingSize:1chickenbreastand½cupcookedrice360Calories
7g Fat (1.5g Saturated, 0g Trans); 75mg Cholesterol; 43g Carbohydrate; 2g Sugar; 28g Protein; 1g Fiber; 350mg Sodium
Building a healthy plate is so easy and affordable when these GOYA® products are in your pantry! From low-sodium
and organic beans to whole grains, crunchy vegetables and sweet,
natural fruit, the hardest part of making a healthy meal will be
choosing your favorite products!
Healthy Pantry
24 25
*All GOYA® products have 0% trans fat!
For more healthy product information, visit us at goya.com
Low Sodium Beans
Considered both a vegetable and a protein, our
healthful, low-sodium line of canned beans offers
the authentic flavor and convenience you’ve
come to trust, with two-thirds less sodium than
the original. Choose from seven fiber-and-protein-
filled varieties: black, white, pinto, red kidney, pink,
chickpeas and black bean soup.
Lower Sodium Condiments Now you can add delicious seasonings and authentic, Latin flavor
to your foods – but with less sodium! Try SazónGOYA®Natural
andComplete for the traditional flavor ofSazón, without the
addition of salt. Or, sprinkle on GOYA®AdoboLightAll-Purpose
Seasoning for delicious taste but with 50% less sodium than the
original! Try GOYA®LowSodiumTomatoSauce for a rich and
velvety Spanish-style tomato sauce with less sodium.
Organic Beans GOYA®’s organic beans are 100% certified organic
and are grown without synthetic pesticides.
For great quality and convenience, choose from
4 varieties of GOYA®OrganicCannedBeans:
red kidney, black, navy and chickpeas. Or, choose from 4 varieties of GOYA®Organic
DryBeans: navy, red kidney, black or pinto. They’re delicious in home-cooked soups,
stews and main dishes and cook up just as plump and tender as our original dry beans.
Better For You Grains Making half of your grains whole grains is so
easy with our gluten-free, better-for-you grains.
GOYA®OrganicRice is 100% organic and is grown
without synthetic pesticides. GOYA®BrownRice
is 100% whole grain, high in fiber and has a delicious
nutty taste and chewy texture. Organic, whole-grain
GOYA®Quinoa is a good source of dietary fiber and
protein and has no saturated fat or cholesterol.
Healthy Oils GOYA®’s high quality oils suit all of your cooking
needs. GOYA®ExtraVirginOliveOil,PuroOliveOil
andLightOliveOil – made from high-quality Spanish
Olives – contain heart-healthy monounsaturated fat.
GOYA® VegetableOil,CornOilandCanolaOil are
trans fat-free.
Frozen Vegetables Adding a helping of vegetables to your plate is
easier than ever! GOYA®FrozenVegetables are
quick and easy to use and are just as nutritious
as fresh veggies! Try our frozen corn, broccoli,
chopped spinach, peas and carrots and more!
Just check the freezer aisle of your grocery store.
Frozen FruitsGOYA® brings you the heavenly taste of fresh,
ripe fruit in a convenient, frozen pulp! Made from
100% pure and natural fruit, GOYA®FruitPulp is
a delicious way to experience the taste of tropical
fruits – at every meal! Try passion fruit, mango,
guava, papaya, blackberry and more for
endless uses including fruit juices,
smoothies, sorbets, jams and sauces.
Diet Beverages Discover our great-tasting beverages, brimming with
tropical fruit flavors, but with less sugar! Our Diet Nectars
are rich and fruity, with fewer calories than the original.
Our sparkling diet sodas are full-flavored and sugar-free.
GOYA®UnsweetenedCoconutWater is naturally hydrating.
Healthy Snacks and Desserts Enjoy a healthy snack or dessert with GOYA®!
Try our Gluten-FreeMariaCookies. Or, try
our Sugar-FreeMariaCookies. GOYA®Whole
WheatTropicalCrackers taste great with our
Sugar-FreeGuavaPaste!
GoyaFoods,Inc
100SeaviewDrive
Secaucus,NJ07094-1592
www.goya.com
The Ultimate Resourcefor Latino Cooking!