Editor’s Note: Michelle Obama’s Lets Move! initiative is part of a campaign to get Americans on the road to healthy eating. Goya Foods along with the USDA and Lets Move!, has launched the My Plate/Mi Plato cookbook.
The bilingual cookbook features ten complete, balanced meal ideas that include thirty recipes from all over Latin America.
The USDA approved recipes represent the five basic food groups along with great nutritional information. We here at Mamiverse Food would love to showcase some of those great ideas!!!
Read Related: 5 Family-Friendly Winter Activities
Plate 3: South American Steak Supper
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!
Price Per Plate • About $3.50 Per Serving
*Approximate prices per serving are based on the average market prices of ingredients when this book went to press.
ARGENTINEAN GRILLED STEAK WITH SALSA CRIOLLA
Makes: 4 Servings
Prep Time: 15 minutes
Total Time: 25 minutes
Ingredients
For the Sauce
1 large, ripe tomato, cored, seeded and finely chopped (about ½ cup)
¼ small red onion, finely chopped (about ¼ cup)
2 TBSP finely chopped fresh parsley
2 TSP GOYA Extra Virgin Olive Oil
2 TSP GOYA Red Wine Vinegar
½ TSP GOYA Minced Garlic
¼ TSP GOYA Oregano Leaf
1/8 TSP GOYA Adobo Light All-Purpose Seasoning with Pepper
1/8 TSP crushed red pepper
For the Steak
1 lb. skirt steak
1/8 TSP GOYA Adobo Light All-Purpose Seasoning with Pepper
Instructions
- In small bowl, mix together tomato, onions, parsley, olive oil, vinegar, garlic, oregano, Adobo Light and crushed red pepper; cover and refrigerate for at least 1 hour, or up to 48 hours.
- Heat grill to medium-high heat. Sprinkle steak on both sides with Adobo Light. Place steak on hot, greased grill grates. Cook, flipping once, until steak is well browned on both sides and cooked to desired temperature (about 6 minutes for medium-rare). Let rest for 5 minutes. Thinly slice steak.
- Divide steak evenly among serving plates. Top with reserved Salsa Criolla.
Nutrition (Serving Size: ¼ cup Salsa Criolla & about 4 oz. steak) • 220 Calories 12g Fat (4g Saturated, 0g Trans) • 75mg Cholesterol • 3g Carbohydrate • 1g Sugar • 24g Protein • 1g Fiber • 135mg Sodium
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.
QUINOA SALAD
Makes: 12 Servings
Prep Time: 10 minutes
Total Time: 30 minutes
Ingredients
1 packet GOYA Cubitos Chicken Bouillon
1 cup GOYA Quinoa, rinsed and drained
¼ cup GOYA Lemon Juice
¼ cup GOYA Extra Virgin Olive Oil
½ cup finely sliced scallions
1 large tomato, seeded and finely chopped (about ½ cup)
2 TBSP GOYA Sazonador Total
1 GOYA Whole Jalapeño Pepper, seeded and finely chopped (about 1 TBSP)
1 TBSP finely chopped fresh cilantro
Instructions
- In medium saucepan over medium-high heat, bring 4 cups water and chicken bouillon to boil. Add quinoa. Simmer, stirring occasionally, until tender, about 10 minutes; strain and cool completely.
- In medium bowl, mix together cooled quinoa, lemon juice, olive oil, scallions, tomatoes, Sazonador Total, jalapeño and cilantro until combined.
Nutrition (Serving Size: About ½ cup) • 100 Calories 4.5g Fat (0g Saturated, 0g Trans) • 0mg Cholesterol • 13g Carbohydrate • 1g Sugar • 3g Protein • 4g Fiber • 300mg Sodium
AREPAS
Makes: About 8 Servings
Prep Time: 5 minutes
Total Time: 30 minutes
Ingredients
1½ cups GOYA Masarepa (pre-cooked white or yellow corn flour)
1½ cups water
2 oz low fat, low-sodium mozzarella cheese, grated
2 TBSP fat-free milk
1/8 TSP salt
2 TSP unsalted butter
Instructions
1. In medium mixing bowl, combine masarepa, water, cheese, milk and salt, mixing thoroughly. Let mixture stand five minutes.
2. Using wet hands, knead dough until smooth. Divide dough into 18 portions; with wet hands, roll dough into small balls.
3. Heat butter in large griddle, or non-stick skillet over medium-high heat. Place balls of dough on hot surface about 3½” apart. Using palm of hand, flatten balls to form disks 3″ diameter x ¼” thick. Cook, flipping once, until crisp and golden brown on both sides, about 7 minutes per batch. Serve warm.
Nutrition (Serving Size: About 2 arepas) • 150 Calories • 3g Fat (2g Saturated, 0g Trans) • 10mg Cholesterol • 24g Carbohydrate • 0g Sugar • 4g Protein • 0g Fiber • 25mg Sodium
Goya recipes provided by and the mark GOYA® used by permission of Goya Foods, Inc.
