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

1 cup mild salsa (low salt varieties)
2 cloves garlic (sliced)
1 med. onion (finely chopped)
2 med. zucchini or yellow summer squash (diced)
2 cans oz equivalent fat-free chicken or veggie broth
1 1/2 cups corn
2 (15oz) pinto or black beans (or one of each)
3 Tbsps. mild green chilies
2 tsp. ground cumin
1 can oz equivalent 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 Sticks & Twigs

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

3. Stir in grated cheese and serve with optional toppings and Mary’s Gone Crackers Chipotle Sticks & Twigs.

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