The health and welfare of our consumers has always been an important issue for Goya. To show
our commitment, we are collaborating with The First Lady’s LetsMove initiative and the USDA to promote
MyPlate and the Spanish version MiPlato.

Combine these 3 delicious recipes to build a healthy plate!

Nutrition Content

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

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Quinoa Salad

The star of this light, fresh salad is GOYA® Quinoa, a small seed from the Andes with big nutritional benefits. Quinoa has a higher percentage of protein than any grain, and is packed with calcium, iron, vitamins, and amino acids.

Nutrition Content

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

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Argentinean Grilled Steak with Salsa Criolla

Salsa Criolla, or Creole Sauce, is a traditional Argentinean sauce used to adorn grilled meats. This simple recipe of tomatoes, onions and parsley, perked up with tangy red wine vinegar is a quick and fresh way to experience Argentinean grilled meats (asados) at its best.

Nutrition Content

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

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Arepas

Arepas, or cornmeal patties, are an easy and scrumptious complement to any meal. Found on the tables of Colombia and Venezuela, many families make Arepas as a fun and flavorful substitute for the common dinner roll.

Nutrition Content

Serving Size: 1 pizza 190 Calories
5g Fat (1g Saturated, 0g Trans);
5mg Cholesterol; 26g Carbohydrate;
4g Sugar; 9g Protein;
3g Fiber; 450mg Sodium

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Skinny Pizzas

The average take-out pizza can run you 300 calories and 550 mg. of sodium per plain slice. But when you make these personal pizzas with healthy GOYA products, like GOYA® Low Sodium Tomato Sauce, you’ll be munching on cheesy-crunchy goodness, while cutting more than 60% of the calories and sodium. !Buen Provecho!

Nutrition Content

Serving Size: About 1½ cup salad
and 1½ tbsp. vinaigrette 340 Calories; 20g Fat
(3g Saturated, 0g Trans); 75mg Cholesterol; 15g
Carbohydrate; 3g Sugar; 26g Protein; 6g Fiber;
320mg Sodium

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Avocado and Grapefruit Salad

Enjoy a light and healthy salad – and feel satisfied too – with this Avocado and Grapefruit Salad. Tossed with heart-healthy monounsaturated fats, like GOYA® Extra Virgin Olive Oil and buttery avocados (which research shows may improve blood cholesterol levels, decreasing your risk of heart disease), this salad is chock full of juicy grapefruits and freshly-grilled chicken. So delicious, and so healthy!

Nutrition Content

Serving Size: 1 chicken breast and ½ cup
cooked rice 360 Calories; 7g Fat;
(1.5g Saturated, 0g Trans);
75mg Cholesterol; 43g Carbohydrate;
2g Sugar; 28g Protein; 1g Fiber;
350mg Sodium

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Chicken Veracruz

Chicken Veracruz is a tender, tangy Mexican-style chicken that simmers in GOYA® Tomato Sauce and GOYA® Pickled Jalapeño Peppers.

Nutrition Content

Serving Size: About ½ cup green
beans 80 Calories; 6g Fat
(1g Saturated, 0g Trans); 0mg
Cholesterol; 4g Carbohydrate;
1g Sugar; 2g Protein; 1g Fiber;
250mg Sodium

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Green Beans with Pepitas

Add a little crunch and a lot of flavor to green beans with toasted pumpkin seeds and distinctive Latin spices. Ready in a flash with nutritious, frozen GOYA® Cut Green Beans.

Nutrition Content

Serving Size: 1 flan slice 150 Calories;
3g Fat (1.5g Saturated, 0g Trans); 5mg
Cholesterol; 30g Carbohydrate; 26g Sugar;
3g Protein; 2g Fiber;
180mg Sodium

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Quick Pumpkin Flan

Step aside, pumpkin pie. This luscious Pumpkin Flan is the star of the dessert table! Vanilla-flavored GOYA® Flan is infused with rich pumpkin puree and tropical GOYA® Coconut Milk for a custardy dessert that’s lighter and creamer than the original.

Nutrition Content

Serving Size: About 1 chicken breast half
220 Calories; 6g Fat (1g Saturated,
0g Trans); 115mg Cholesterol;
0g Carbohydrate; 0g Sugar; 39g Protein;
0g Fiber; 280mg Sodium

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Tasty Lemon and
Herb Chicken

Break free from your everyday chicken routine with this robust herb-and-lemon chicken dish. The shining ingredient: GOYA® Adobo Light All- Purpose Seasoning with Pepper, which adds el sabor, the flavor, that your family will ask for again and again.

Nutrition Content

Serving Size: 1/2 quesadilla
170 Calories; 5g Fat (2.5g Saturated,
0g Trans); 10mg Cholesterol;
21g Carbohydrate; 0g Sugar; 9g Protein;
4g Fiber; 470mg Sodium

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Black Bean Quesadillas

For a healthy and tasty take on the cheesy Mexican snack, fill your quesadillas with nutritious GOYA® Low Sodium Black Beans! GOYA® Beans are high in fiber, very low in fat and boast more fiber than most whole grain foods.

Nutrition Content

Serving Size: About 2/3 cup
140 Calories; 2.5g Fat (0g Saturated,
0g Trans); 0mg Cholesterol;
26g Carbohydrate; 1g Sugar; 3g Protein;
2g Fiber; 90mg Sodium

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Brown Rice with Vegetables

Adding whole grains to your family dinner is
tastier than ever with this Brown Rice with Vegetables recipe! Filled with chewy, nutty-tasting GOYA® Brown Rice and jazzed up with fresh veggies, like peppers, onions, spinach and garlic, this side dish is a delicious way to add nutrition to your family’s meal.

Nutrition Content

Serving Size: About 1 cup beans
with 1/3 cup rice
294 Calories; 6g Fat (1g Saturated,
0g Trans); 0mg Cholesterol;
48g Carbohydrate; 1g Sugar; 11g Protein;
10g Fiber; 289mg Sodium

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Rice with Black Beans

Rice with Black Beans is the perfect family side dish. It’s fast and affordable, and everyone loves the taste. A black bean and rice dish is more than satisfying, too—it’s packed with protein for a healthy meal.

Nutrition Content

Serving Size: 1 fish packet
170 Calories; 5g Fat (1g Saturated,
0g Trans); 55mg Cholesterol;
8g Carbohydrate; 5g Sugar; 24g Protein;
1g Fiber; 115mg Sodium

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Tilapia in Banana Leaf

In this tasty and healthy fish recipe, tilapia is piled with veggies, drizzled with GOYA® Naranja Agria - Bitter Orange Marinade – which adds a fresh citrus taste, then wrapped in a banana leaf. In the oven, the heat trapped inside of the leaf packet will effectively steam the fish, keeping it moist and flavorful with minimal added fat.

Nutrition Content

Serving Size: About 1½ cups
118 Calories; 4g Fat (3g Saturated,
0g Trans); 20mg Cholesterol;
10g Carbohydrate; 7g Sugar; 4g Protein;
0g Fiber; 53mg Sodium

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Light Fruit Smoothie

In this lighter version of a traditional batido, or milkshake, GOYA® Diet Nectar delivers all of the flavor as the original GOYA Nectar, but with a fraction of the calories!

Ten Tips To a Greate Plate

Use the ideas in this list
to balance your calories,
to choose foods to eat more often,
and to cut back on foods to eat
less often.

MyPlate cookBook

Affordable, healthy
plates start with
GOYA