Healthy, Tasty, Affordable Latin Cooking

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

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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.

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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

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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


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


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.

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Price Per Plate: About $4 Per Serving*

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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


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.


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.


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

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2 Price Per Plate: Less Than $3.50 Per Serving

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NUTRITIONServingSize:About½cup100Calories


MakesAbout8ServingsPreptime:5min.Totaltime:30min.

NUTRITIONServingSize:About2arepas150Calories


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 Inmediumsaucepanovermedium-highheat,bring4cupswaterandchickenbouillon

toboil.Addquinoa.Simmer,stirringoccasionally,untiltender,about10minutes;strain

andcoolcompletely.

2 Inmediumbowl,mixtogethercooledquinoa,lemonjuice,oliveoil,scallions,tomatoes,

SazonadorTotal,jalapeñoandcilantrountilcombined.


NUTRITIONServingSize:¼cupSalsa Criolla&about4oz.steak220Calories


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

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3 Price Per Plate: About $3.50 Per Serving

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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.


NUTRITIONServingSize:About1cup190Calories


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)


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.)


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!


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.

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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.


NUTRITIONServingSize:About1½cupsaladand1½tbsp.vinaigrette340Calories


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


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.

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Price Per Plate: Less Than $4 Per Serving

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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.


NUTRITIONServingSize:About1cupsalad&½tbsp.dressing250Calories


Makes8ServingsPreptime:5min.Totaltime:5min. +freezingtime.

NUTRITIONServingSize:1icepop60Calories


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

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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.


NUTRITIONServingSize:About2/3cuprice230Calories


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


NUTRITIONServingSize:1skewer200Calories


Makes6ServingsPreptime:20min.Totaltime:25min.+chillingtime

NUTRITIONServingSize:About1cupsoup180Calories


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Price Per Plate: About $4.50 Per Serving

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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.


NUTRITIONServingSize:1skewer170Calories



NUTRITIONServingSize:About½cupriceand½cupbeans290Calories



NUTRITIONServingSize:2skewers120Calories


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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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)



NUTRITIONServingSize:About½cupsalad110Calories


Makes8ServingsPreptime:20min.Totaltime:1hr.,30min.

NUTRITIONServingSize:About1cup210Calories


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.


NUTRITIONServingSize:1chickencutlet210Calories


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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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


NUTRITIONServingSize:About½cupgreenbeans80Calories


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


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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NUTRITIONServingSize:1chickenbreastand½cupcookedrice360Calories


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!

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Healthy, Tasty, Affordable Latin Cooking