Quick and Easy Mexican Sauce

1 fat, 1 grain, 1 protein

There are over 3,500 uses for corn. This is #1.

Just kidding. But if you need a quick and cheap meal for the family, this is your go to. Corn has antioxidants such as manganese and is good for the digestive system. It has also been linked to lowering your risk of cancer. As intestinal bacteria break down the fiber into short chain fatty acids (SCFAs), more energy becomes available, from these SCFAs, for your cells to function in a healthy, low-cancer-risk state.


You can serve this sauce over pasta, quinoa, rice, you name it. But, be sure to choose a whole grain option to make sure you are completing the black bean protein.


1/2 cup black beans [1 grain, 1 protein]

1/2 cup corn [1 vegetable]

1/4 cup water

1/2 cup diced tomatoes, canned (I used Hunt’s Diced Tomatoes with Basil, Garlic & Oregano) [1 vegetable]

1/4 onion, chopped

1 tsp oil [1 fat]

1/2 tsp chili powder

dash of cayenne pepper

>> Saute onion and corn in 1 tsp oil until browned. Add black beans, tomato, water, and spices. Serve sauce over cooked whole grains, and top with cheese (exchanges given below).

– – – –

1/2 cup cooked whole grains (pasta, rice, tortilla*, etc) [1 grain] 

1 oz cheese [1 fat]

*If you’re using a tortilla, omit the water.


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