Fat Free Salad Dressing: {soups-salads-and-salad-dressings} Three Sister's Stew

Thursday, April 30, 2009

{soups-salads-and-salad-dressings} Three Sister's Stew

Three Sister's Stew

soups

4 cups Butternut squash; pumpkin or acorn
-- squash baked with
-- salt and pepper,
-- some raw butter and
-- a little cinnamon,
-- cooled
2 cups Medium diced yellow onion
4 tablespoons Fresh crushed garlic
4 cups Fresh corn from the cob
2 1/2 cups Cooked yellow eyed beans; pinto beans can be
-- substituted
2 1/2 cups Anasazi beans
1 cup Roasted; seeded and peeled
-- and medium diced
-- Anaheim chile
2 cups Diced scallion
2 cups Queso blanco; white cheddar or
-- Monterey jack may
-- be substituted
Olive oil for sauteing

Preheat oven to 350 degrees.

Medium dice half of the squash and puree the other half.

In a large saute set over medium high heat, cook the onions until
translucent, then add the garlic, corn, cooked beans, and diced squash and
mix all ingredients together. Season with salt and pepper.

Transfer to an oven proof casserole, stir in the squash puree and bake for
about 45 minutes at 350 degrees.

Remove from the oven, stir in the Anaheim chile, the scallions and sprinkle
the cheese over the top.

Return to oven to melt the cheese.

Serve hot from the oven. Per serving: 252 Calories (kcal); 1g Total Fat;
(1% calories from fat); 6g Protein; 65g Carbohydrate; 0mg Cholesterol; 22mg
Sodium Food Exchanges: 4 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit;
0 Fat; 0 Other Carbohydrates

Converted by MC_Buster.

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Per Serving (excluding unknown items): 252 Calories; 1g Fat (1.7% calories
from fat); 6g Protein; 65g Carbohydrate; 10g Dietary Fiber; 0mg
Cholesterol; 22mg Sodium. Exchanges: 4 Grain(Starch).

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 1 serving