http://www.food.com/recipe/three-sisters-casserole-379862
Three Sisters Casserole
Added July 01, 2009 | Recipe #379862
Total Time:
Prep Time:
Cook Time:
1 hrs 15 mins
30 mins
45 mins
The American Indians in this region call corn, beans, and squash the 'Three Sisters' becasue, when planted together, the nourish eachother and protect eachother from garden pests. I reccomend Acorn or Pattypan squash. The squash in this recipe can, however be sustituted with potatoes. Still delicious!
Ingredients:
-
1 (15 ounce) can
black beans, drained
-
1 1/2 cups
corn, shaved
(Canned corn, drained or frozen corn will work as well.)
-
1 medium
sized
acorn squash
-
1 (7/8 ounce) packet
gravy mix
(Flavor of your choice)
-
1 cup
shredded
cheese
Directions:
1
Preheat oven to 375, grease a casserole dish with cooking oil (Olive oil is reccomended).
2
Slice squash to 1/4 cm. or desired thickness.
3
Line the bottom of the casserole dish with 1/2 of the squash slices, some overlapping.
4
Prepare gravy as instructed on package.
5
Pour gravy over squash slices.
6
Layer 1/2 of the cheese on top.
7
Layer the beans on top.
8
Layer the corn on top of the beans.
9
Add the remaining half of the squash slices,
10
Add the remaining cheese atop the casserole.
11
Bake 45 minute.
Nutritional Facts for Three Sisters Casserole
Serving Size: 1 (137 g)
Servings Per Recipe: 8
- Amount Per Serving
- % Daily Value
- Calories 164.7
-
- Calories from Fat 41
- 24%
- Total Fat 4.5 g
- 7%
- Saturated Fat 2.4 g
- 12%
- Cholesterol 9.0 mg
- 3%
- Sodium 278.2 mg
- 11%
- Total Carbohydrate 25.4 g
- 8%
- Dietary Fiber 5.1 g
- 20%
- Sugars 1.4 g
- 5%
- Protein 7.9 g
- 15%
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