- 3/4 c soy crumbles (frozen is fine)
- 1/3 c frozen corn (or canned if you prefer)
- 1/2 c frozen chopped broccoli
- 1/4 c frozen chopped greens
- 1/4 c tomato sauce
- 1 T sour cream
- Salt (optional)
- Put the soy crumbles through sour cream into a microwave-safe container.
- Microwave the ingredients on high for 1 minute, then remove from the microwave and stir.
- Microwave another minute, then stir.
- If you have a ‘hot’ microwave, cooking might be done at this point. (The dish is done when all of the food is to your preferred eating temperature all the way through.) If cool spots remain in the food, continue microwaving-and-stirring at 30 second intervals, until the meal is to your temperature liking.
- Once finished cooking, season the food with a dash of cumin, and 2-3 dashes of paprika. Add a hint of salt (if desired), then stir well to mix all of the spices.
- Done! Eat immediately, and enjoy. Easy, eh? ;)
Makes 1 serving.
Nutritional information per serving (approximates): 235 calories, 5 g fat,
29.5 g carbohydrate, 7 g fiber, 8 g sugar, 24 g protein.
Mental Cost (ingredient availability): Happily Low
Financial Cost (ingredient cost): Very Low
Emotional Cost (cooking skill level): Amazingly Low
Time Cost (recipe preparation): Wildly Low
Life Cost (clean up time/effort): Ridiculously Low
Worth It? (rate from 1-5): 4.77
The Bottom Line: Will I make this recipe again?
I was out of town this weekend, so I didn’t have the opportunity to experiment with a new-to-me recipe. But I also didn’t want to miss a week of posting on this blog, so today I’m sharing a recipe that I have made before; indeed, I make this dish often.
This meal is among my “everyday favorites” because it is super-easy (and quick!) to make, it makes just one serving (though quantities can be increased to make more if desired), and it is very affordable while still also being very healthy – and tasty. I also like that this dish is very flexible. I have been known to swap out the greens with more broccoli, or use black beans in place of the corn, or replace the tomato sauce with salsa, or abandon the sour cream and spices in favor of Parmesan cheese and Italian seasoning…. This meal is very amenable to flexing with whatever you like. (Or, for me, with whatever I happen to have on hand in the fridge or freezer.) :)
So, if you’re pressed for time, cash, or inspiration, and yet still want a healthy and yummy meal, why not give this one a whirl? If you choose to try this dish, I’d love to hear what you think!