Cowboy Skillet - KNEP - Kentucky Nutrition Education Program

Recipes

Cowboy Skillet

Servings:6Serving Size:1 cupRecipe Cost:$8.53Cost per Serving:$1.42
Frying Pan with Cowboy Skillet

Ingredients:

  • 2 tablespoons olive oil, divided
  • 1 package turkey smoked sausage or turkey breakfast sausage, cut in 1/2-inch slices
  • 1 small onion, chopped
  • 2 cups cooked brown rice (or riced cauliflower)
  • 1 cup frozen whole kernel corn
  • 1 bell pepper, chopped
  • 1 can (15 ounces) no-salt-added black beans, drained and rinsed
  • 1 tablespoon garlic powder
  • Ground black pepper, to taste
  • 6 large eggs (optional)

Directions:

  • Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  • Heat 1 tablespoon of oil in a large, deep skillet over medium-high heat. Add sausage and onion, cook 10 minutes or until sausage is browned.
  • Add cooked rice, corn, bell pepper, beans, and garlic powder to skillet. Cook for 7 to 10 minutes, stirring occasionally, until heated through. Add black pepper to taste, if desired.
  • If adding eggs, heat 1 tablespoon of oil in a separate nonstick skillet over medium heat. Crack eggs into skillet. Cover and cook for 3 minutes or until whites are set and yolks are cooked to desired doneness.
  • Serve eggs over sausage mixture. Top with salsa, cheese, and green onions, if desired.

Notes

Optional toppings

  • Salsa or pico de gallo
  • Shredded low-fat cheese blend
  • Avocado or guacamole
  • 2 green onions, chopped
  • Hot sauce

Make it a Meal

  • Cowboy Skillet
  • Apple
Source: Amy Lawrence, Simpson County NEP Program Assistant

430 calories; 20g total fat; 5g saturated fat; 0g trans fat; 250mg cholesterol; 660mg sodium; 36g total carbohydrate; 6g dietary fiber; 3g total sugars; 0g added sugars; 27g protein; 6% Daily Value of vitamin D; 15% Daily Value of calcium; 20% Daily Value of iron; 15% Daily Value of potassium