Vegetarian, Low-Fat Three Sisters Casserole for Two (high fiber)

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Vegetarian, Low-Fat Three Sisters Casserole for Two (high fiber)

 

Recipe By :1994 Three Sisters Cookbook, Oneida, NY

Serving Size : 2 Preparation Time :0:00

Categories : Pasta Dishes

 

Amount Measure Ingredient -- Preparation Method

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

1/3 teaspoon cumin seed

3/4 cup finely chopped onions

1 small garlic clove -- minced

1 small carrot -- scraped and diced

1 small jalapeno pepper or to taste -- seeded and finely

chopped

8 ounces canned ready-cut tomatoes -- undrained

1/3 cup fresh or frozen corn kernels

3/4 cup diced zucchini

2 ounces penne pasta

4 ounces cooked red kidney beans -- rinsed and drained

1 ounce 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.

Makes 3 cups.

Calories...290...Fat..2 g....Protein......15 g

Carbs..55 g....Sodium..115 mg....Fiber...9 g.

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.