Southwestern Saute Recipe

Looking for an easy Southwestern Saute recipe? Learn how to make Southwestern Saute using healthy ingredients.


Submitted by vdubbauvw

Makes 10 servings



Tasty dish with mostly vegetables, and just enough kick. Sausage can be sliced and sauteed in discs, or crumbled OR one could sub the sausage with ground turkey, but I'd suggest adding more red pepper flakes if turkey is sub'd for hot sausage.

Recipe Ingredients for Southwestern Saute

1/2 green pepper, chopped
1/2 red pepper, chopped
1/2 yellow pepper, chopped
1/2 small yellow onion, chopped
1 squash, zucchini (small) sliced then quartered
1 squash, yellow (small) sliced then quartered
2 ears corn, boiled and cut from cob
14 oz black beans, rinsed
14 oz diced tomatoes
6 oz Italian sausages, sweet, cut in discs/sautéed
6 oz Italian sausages, hot, cut in discs/sautéed
1/2 tsp red pepper flakes

Recipe Directions for Southwestern Saute

  1. Chop up vegetables

  2. Generally vegetables should be added in the order of the length of time that they need to cook, the longest added first.

  3. Turn stove on med and in a large skillet add onions, peppers (all three kind)cook on med approx 5-7 minutes. (vegetable skillet)

  4. Fill another pot with water and add corn, and boil till corn is cooked.

  5. In another skillet cook sausages according to package, when sausage is done cut into discs and sautee discs on low/med heat just until sides are browned.

  6. Add squash and zucchini to vegetable skillet and continue to cook.

  7. Remove corn from heat when done and run under cold water until corn can be handled, cut corn from cob and add to vegetable skillet.

  8. Add cooked sausages to vegetable skillet.

  9. Empty black beans into a strainer and rinse, add black beans to vegetable skillet.

  10. Add tomatoes to vegetable skillet.

  11. Add red pepper flakes to vegetable skillet.

  12. Continue to cook on med/low heat until all is heated throughout.

Categories

Vegetables, Side Dish, American-Southwestern, Fourth of July, Super Bowl, Saute

Nutrition Facts
Serving Size 192.0g
Amount Per Serving
Calories
286
Calories from Fat
104
% Daily Value*
Total Fat
11.6g
18%
Saturated Fat
4.1g
21%
Trans Fat
0.0g
Cholesterol
26mg
9%
Sodium
260mg
11%
Potassium
961mg
27%
Total Carbohydrates
32.2g
11%
Dietary Fiber
7.7g
31%
Sugars
3.6g
Protein
15.0g
Vitamin A 14% Vitamin C 72%
Calcium 7% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in dietary fiber
  • High in thiamin
  • Very high in vitamin C
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