Native American - 3 sisters casserole

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corn, zucchini, beans serves 8

(xc elf, rescaled to 2 servings)

 

 

* Exported from MasterCook *

 

Three Sisters Casserole

 

Recipe By :1994 Three Sisters Cookbook, Oneida, NY

Serving Size : 8 Preparation Time :0:00

Categories : Pasta Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 1/4 teaspoons cumin seed

3 cups finely chopped onions

2 cloves garlic -- minced

2 carrots -- scraped and diced

1 jalapeno pepper -- seeded and finely chopped

28 ounces canned ready-cut tomatoes -- undrained

1 1/4 cups fresh or frozen corn kernels

3 medium zucchini -- diced

8 ounces penne pasta

16 ounce cooked red kidney beans -- rinsed and drained

4 ounces reduced fat sharp Cheddar cheese -- grated

 

1. Place the cumin seeds in a large nonstick skillet and cook over low heat

until you can smell them. Add the onion and garlic and cook, covered, until the

onion is soft and translucent, 10 to 15 minutes. Stir occasionally and add a

little water or stock, if necessary, to prevent scorching.

2. Add the carrots, jalapeno, and the tomatoes and their juice and simmer,

uncovered, for 15 minutes. Add the corn and zucchini and simmer until the

zucchini is tender, about 5 more minutes. Stir in the cooked pasta and drained

beans and mix well.

3. Preheat the oven to 350F. Spoon the mixture into a 4-quart casserole or

baking dish that has been sprayed with nonstick vegetable coating. Spread the

cheese evenly over the top and bake in the preheated oven until the cheese is

melted, about 5 minutes.

 

Cuisine:

" Native American "

Source:

" 1994 Cook It Light Pasta, Rice, and Beans, Jeanne Jones "

Yield:

" 12 cups "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 281 Calories (kcal); 2g Total Fat; (6% calories from fat); 15g

Protein; 53g Carbohydrate; 3mg Cholesterol; 108mg Sodium

Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0

Fat; 0 Other Carbohydrates

 

NOTES : the Oneida referred to the trio of corn, squash, and beans as the Three

Sisters. Many original Indian dishes contain these three ingredients which, in

combination, are extremely nutritious and also very tasty. -JJ [281 cals, 6%

cff; 2g fat, 9g fiber]

Nutr. Assoc. : 0 0 0 0 0 20183 2873 0 0 0 26495

 

-:-

Pat Hanneman (ICQ 50232533)

http://home.earthlink.net/~kitpath/

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