I like one-pan meals. They’re easy to make and best, cleaning up is a breeze. There’s only one pot to wash. For this vegetarian skillet dinner, I used broccoli and bell pepper, corn, black beans and shredded cheese. Sour cream mixed with salsa brings the meal together with very little effort. The heat is up to you. I call for a mild salsa. But a hot one works, too.
It’s also a good way to use up any vegetables you have left over in the fridge. Just follow the recipes for the amounts needed.
To save preparation time, you can use 1 cup frozen chopped onion instead of sliced onion and 2 teaspoons minced 4 garlic instead of garlic cloves.
Any type of cheese can be used.
Mix sour cream and salsa together.
Prepare and cook remaining ingredients.
To buy: 1 carton reduced-fat sour cream, 1 jar mild salsa, 1/4 pound broccoli florets, 1 red bell pepper, 1 bunch cilantro, 1 bunch scallions, 1 bag frozen corn kernels, 1 can black beans and 1 package shredded reduced-fat Mexica-style cheese (such as Monterey Jack).
Staples: canola oil, onion, garlic, salt and black peppercorns.
Southwestern Veggie Skillet Dinner
Recipe by Linda Gassenheimer
1/2 cup reduced-fat sour cream
1/2 cup tomato mild salsa
2 teaspoons canola oil
1 cup sliced onion
4 crushed garlic cloves
1/4 pound broccoli florets (about 2 cups)
1 cup sliced red bell pepper
1 cup corn kernels
1 cup rinsed and drained black beans
1/2 cup cilantro leaves
Salt and freshly ground black pepper
1 cup shredded reduced fat Mexican-stye cheese such as Monterey Jack
2 scallions, sliced (about 1/2 cup)
Mix sour cream and salsa together in a small bowl and set aside. Heat oil in a large nonstick skillet over medium high heat. Add the onion and saute 3 minutes. Add the garlic, broccoli florets and red bell pepper and continue to saute for 3 minutes. Add the corn and black beans and continue to saute stirring to combine all ingredients. Add in the sour cream mixture and combine with all ingredients. Add cilantro and salt and pepper to taste. Stir once more. Sprinkle the cheese over the top, cover with a lid and cook another minute or so until the cheese melts. Sprinkle scallions over the top. Divide between two dinner plates.
Yield 2 servings.
Per serving: 544 calories (40 percent from fat), 24.2 g fat (11.7 g saturated, 8.0 g monounsaturated), 60 mg cholesterol, 30.0 g protein, 58.0 g carbohydrates, 15.0 g fiber, 901 mg sodium.
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