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Seven Sisters Native American Recipe

Seven Sisters Native American Recipe

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Ingredients:

Serving

1 to 3 fresh z.squash , chopped into decent bite sized pieces
1 to 3 fresh yellow/sumer squash, chopped the same
1/2 onion, yellow , vidalia, or red, cut into slices and broken up
2 cloves of garlic , rough minced
yellow, red, green bell peppers, seeded, sliced up into strips
enough oil or oil and butter to gently saute fresh vegetables
1 can of ortega chiles, chopped
1 can of stewed tomatoes , the new spicy ones add a nice pop
1 can of kidney beans, (light or dark ) some what drained
1 can of black beans , mostly drained.
1/2 to 1 cup corn, canned, frozen or fresh off the ear
cumin , to taste
red pepper flakes , to taste, or leave out if no heat desired
a pinch of thyme and/or marjoram , ground in your hand
a healthy pinch of kosher salt
grated sharp cheese over the top of servings, if you want to
cooked rice to serve this over is good and part of the original recipe given to me.
all ingredients with an asterisk (*) i have added to the basic recipe.
you can add boiled, broiled , or roasted chicken torn/cut up to this. you can also add ground beef or cooked stewed

Directions:

If you plan to add meat, get it cooked or cut up if using leftovers.
Put the Rice on to cook.
Once everything has been chopped up that needs chopping, saute the fresh vegetables till just starting to lightly brown. Remember to be careful with when you add your garlic. Over cooking garlic causes a bitter taste!
Add the tomatoes, beans, Ortega Chiles and corn, stir everything together gently.
Add your spices and herbs, mix them in and cover on a low to medium heat for about five minutes.
Add your meat if you plan to use meat this time now. Continue cooking for another five minutes or until hot all the way though.
Serve over cooked rice.
The amount given for this recipe serves at least 3 people, but you can see that added to the amounts can easily feed as many as you have need to. I've cooked this for a group of 30 as a side dish. The Beans and Rice provide protein, but you could also saute firm Tofu if you wanted to add that, instead of meat. (I would add some Chiopolte sauce to the Tofu, if that was what I wanted instead of meat. This is so easy to play with, I'm sure you'll have some great ideas to crack the flavor whip on this one too. It's also good with homemade Cornbread!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	997.18 Kcal (4175 kJ)
Calories from fat	359.89 Kcal
		% Daily Value*
Total Fat	39.99g	62%
Cholesterol	85.18mg	28%
Sodium	4519.87mg	188%
Potassium	1198.99mg	26%
Total Carbs	124.16g	41%
Sugars	27.59g	110%
Dietary Fiber	25.43g	102%
Protein	35.44g	71%
Vitamin C	5.3mg	9%
Iron	11.1mg	62%
Calcium	263.6mg	26%

Amount Per 100 g
Calories	163.58 Kcal (685 kJ)
Calories from fat	59.04 Kcal
		% Daily Value*
Total Fat	6.56g	62%
Cholesterol	13.97mg	28%
Sodium	741.45mg	188%
Potassium	196.68mg	26%
Total Carbs	20.37g	41%
Sugars	4.53g	110%
Dietary Fiber	4.17g	102%
Protein	5.81g	71%
Vitamin C	0.9mg	9%
Iron	1.8mg	62%
Calcium	43.2mg	26%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

22.5

Points
25

PointsPlus

Good Points

saturated fat free,
low cholesterol,
good source of fiber

Bad Points

High in Sodium

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