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The Three Sisters Recipes

 Three Sisters Corn Casserole

1 pint sour cream (use low fat or fat free if you wish)

2 eggs, beaten

2 tablespoons butter, melted

1 cup yellow cornmeal

1 t. ground cumin

1 t. salt

¼ t. ground pepper

16 oz. frozen whole kernel corn

1 ½ – 2 cups cooked pinto beans (or canned, drained and rinsed)

3-4 cups summer squash, diced (about 1 pound)

8 oz. Monterey Jack cheese, diced small(may use reduced fat)

*1/4 cup Jalapeno peppers, diced (optional – if you like the heat!)
Vegetable oil spray


In a large mixing bowl, mix sour cream and eggs together. Add butter, cornmeal, cumin, salt & pepper and mix well. Add remaining ingredients and mix.  Spray a baking pan or casserole dish with vegetable oil spray and fill with mixture. Bake at 350 degrees for 45 minutes until golden brown.

Three Sisters Enchiladas

1 medium onion, diced

2 cloves garlic, minced

1 red and 1 green pepper, sliced thin

2-8oz. cans tomato sauce

2 cups zucchini or summer squash (or both), diced

12 corn tortillas

1 1/2 Cups bean mashed

1 t. cumin

vegetable oil spray

1 cup shredded cheddar or Monterey Jack cheese (may use reduced fat)

Saute onions, garlic, peppers and squash in oil until tender. Add tomato sauce and cilantro. Turn heat down and simmer for 15 minutes then take off  heat. Mix mashed beans, cumin, and ½ cup or cheese together.  Coat a casserole dish with vegetable oil spray.  Take corn tortillas one at a time, spread with bean mixture, then spoon cooked pepper and squash mixture down the middle and roll placing in casserole dish with seam down. Repeat with all of the tortillas.  Sprinkle remaining ½ cup cheese over the top of rolled enchiladas, cover with aluminum foil and bake for 1 hour at 350 degrees Fahrenheit.

Three Sisters Stew

Serves: 8 or more

1 large butternut squash (about 2#), cooked and cubed (see cooking tips below)

2 tablespoons olive oil

1 medium onion, chopped

2 to 4 cloves garlic, minced

1 medium red bell pepper, cut into short narrow strips

14- to 16-ounce can diced tomatoes, with liquid

2 to 3 cups cooked or canned (drained and rinsed) pinto beans

16 oz. frozen corn kernels

1 cup chicken or vegetable stock, or water

2 teaspoons ground cumin

1 teaspoon chili powder

1/2 teaspoon dried oregano

Salt and freshly ground black pepper

1/4 cup minced fresh cilantro

Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté. Add all the remaining ingredients except the last 2, and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes. Add squash in for the last 15 minutes.  Season to taste with salt and pepper.  Sprinkle each bowl with fresh cilantro.

Cooking butternut squash: 

Remove stem from squash and cut in half lengthwise.  Scrape out the seeds and fibers (clean the seeds for roasting, if you’d like).  Place the halves, cut side down, in a baking pan (glass for microwave) and fill with 1/2” of water.

For oven:  Preheat the oven to 375 degrees F.  Bake for 40 to 50 minutes, or until you can pierce through with a knife, with a little resistance. When cool enough to handle, Slice and peel, then cut into large dice.

For Microwave: Microwave for 10-15 minutes until you can pierce through with a knife, with a little resistance. When cool enough to handle, Slice and peel, then cut into large dice.