South-of-the-Border Corn, Bean and Squash Stew


1 cup mild salsa (low salt varieties)
2 cloves garlic, sliced
1 medium onion, finely chopped
2 medium zucchini or yellow summer squash, diced
3 1/2 cups fat-free chicken or veggie broth
1 1/2 cups corn
2 (15 oz) pinto or black beans (or one of each)
3 Tbsp. mild green chilies
2 tsp. ground cumin
1 to 1 1/3 cups evaporated skim milk, almond milk or soy milk
1/2 cup grated low fat jack cheese or jack cheese with chilies (use soy or rice cheese for vegan option)
1 bag Mary’s Gone Crackers Chipotle Tomato Pretzels

Optional toppings:
1/2 cup fresh cilantro, chopped
1/2 cup fresh tomatoes, diced
1/2 cup sour cream or full fat soy yogurt
1/2 cup guacamole


1. In large pan sauté the first 4 ingredients for 5 minutes. Stir in the next 5 ingredients and bring stew to a boil. Reduce heat and allow to simmer for 5 more minutes.

2. Remove from heat and stir in the evaporated milk or soy milk.

3. Return to heat and warm over medium-low heat until hot throughout while being careful not to burn or curdle.

4. Stir in grated cheese and serve with optional toppings and Mary’s Gone Crackers Chipotle Tomato Preztels.