I know when I say, Mexican, most of you are going to think tacos, enchiladas, maybe even a 7 layer burrito! Just pass the cheese please and while you’re at it, how about some avocadoes and sour cream? At least, that’s what Mexican food looks like at your nearest Taco Bell or favorite Mexican restaurant. But that’s not the real-deal when it comes to Mexican cooking. Mexican cooking ala American-style is often laced with high fat due to the introduction of ground beef and yellow cheeses. We also use wheat tortillas and canned vegetables–ingredients that are seldom found within the borders of Mexico.
Nachos, fajitas, chili con carne, burritos, and chimichangas all sound Mexican but, believe it or not, they are American creations. Authentic Mexican cooking looks quite different, celebrating the triple combination of whole corn, rice, and beans. That combo can’t be beat. It’s also a fiesta of colorful fruits and veggies, such as tomatoes, peppers of every heat and color, onion, garlic and much more.
Mexican dishes are some of my favorites because of the panorama of veggies that love me back. They’re also loaded with antioxidant power–ready to give my body a stronger immune system. And that means better protection against chronic diseases like type 2 diabetes, heart disease and others. Plus I’m fortifying myself against all the unfriendly viruses that are on the prowl this winter.
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So, one of the dishes I bring onto my table again and again is Mexican Fried Rice. It’s a combo of brown rice, meaty beans and colorful vegetables–making it a supreme dish you’ll love again and again. Our family sure does and our club members also sang “Ole'” when they tasted it for the first time. And what’s even better, it’s easy as 1-2-3 to put it all together. My son calls it one of my dump recipes because there’s no fancy steps. You just dump one thing after another in a hot sizzling pan, stir frying each one in some vegetable broth for a few minutes before adding another. I make it even simpler by using leftover brown rice, so I don’t have to include rice-making on the same day I’m cooking up some Mexican rice.
We enjoy this dish as a main entree. Today I served some fresh tomatoes on the side along with some sweet potato sticks. Sometimes, I stuff my enchiladas with Mexican fried rice and black refried beans. You can even enjoy it for breakfast. Chuck the box cereal for a day and enjoy a desayuno from across the border. You’ll soon be saying Ole’ too!
Focus on Tomatoes: All vegetables are great protection for preventing diabetes and its major complication of heart disease. And tomatoes are no exception. They are rich in vitamin C and lycopene. Lycopene is what makes those luscious tomatoes red. It’s an important antioxidant that can increase HDL (healthy cholesterol) and reduce LDL (bad cholesterol). Studies have shown that lycopene also reduces oxidized LDL which contributes greatly to plaque buildup in our arteries. Whenever I see a tomato, I see a healthy heart and blood flowing smoothly throughout the body. In preventing or reversing diabetes, use fresh tomatoes freely. Stewed and diced tomatoes are also a safe alternative. But be a savvy label reader if you want to buy tomato sauce. Many will include meat and dairy products which can sabotage your health recovery or prevention plan.
Mexican Fried Rice
Ingredients
- 2 T vegetable broth
- 5 cloves garlic minced
- 1 T paprika
- 2 tsp cumin
- 1 tsp oregano
- 2 tsp basil
- 1 medium onion chopped
- 2 green or red peppers chopped
- 2 15 oz cans of sweet corn, drained
- 2-3 cups of cooked brown rice
- 2 15 oz cans of black beans, drained
- 1/4 cup dried parsley or 1/2 cup chopped fresh parsley
- 3 cups of Roma tomatoes chopped
- salt or salt substitute to taste
- basil to taste
Instructions
- Combine the vegetable broth and garlic in a frying pan or skillet. Heat on low for about 5 minutes, stirring occasionally. Add the paprika, cumin, oregano, and 2 teaspoons of basil. Simmer a few minutes more. Add the onions and peppers. Then turn up the heat and saute’ for about 5 minutes. Add the tomatoes and corn, continuing to saute’ for a few minutes. Next, mix in the brown rice and cook for 5 more minutes. Finally, fold in the beans, parsley, salt, and extra basil. Serves 4.
- VARIATIONS: Use 1/2 cup chopped cilantro in place of fresh parsley. For a quicker meal, you can also use canned diced tomatoes.
