Manataka American Indian Council

 

 

 

COOKIN' WITH THREE SISTERS

 

SQUASH RECIPES

 

 

©2000 Oneida Indian Nation.




SQUASH RECIPES

Basic Pie Pastry Squash and Root Vegetable Saute
Cheesy Zucchini Coins Squash - Zucchini Casserole
Cranberry & Pumpkin Cake Stuffed Zucchini
Good For You Pumpkin Muffins Three Sisters Stew
Parmesan Zucchini Casserole Winter Squash Soup
Pumpkin Pie Zucchini Bread
Spiced Winter Squash Butter Zucchini Carrot Dessert Bars
Squash and Corn with Tomatoes Zucchini Medley
 
BEAN RECIPES  FISH RECIPES
FRY BREAD RECIPES

MAPLE SYRUP RECIPES

CORN RECIPES

WILD RICE RECIPES




Basic Pie Pastry

1 cup all purpose flour
1/8 teaspoon salt
4 tablespoons acceptable stick margarine
4-5 tablespoons icy cold water

In a large bowl, combine flour and salt. Using a pastry cutter or two butter knives, lightly cut the margarine into the flour until the pieces are the size of peas. Add water, a few tablespoons at a time, using a fork to mix lightly and quickly until pastry forms a ball. Form pastry into a circle about one inch thick.

Cover with plastic wrap and refrigerate for 1 hour.

On a floured surface, roll pastry into a circle two inches bigger than your pie plate. Gently lift it from the floured surface and fold in half to transfer to the pie plate. Trim or flute the edges.


Cheesy Zucchini Coins

1/2 cup italian-seasoned bread crumbs
3 tablespoons grated Parmesean cheese
1/4 teaspoon pepper
3 cups thinly sliced zucchini (about 1 pound)
2 egg whites cooking spray

Preheat oven to 450 degrees. Combine first 3 ingredients; stir well. Dip the zucchini slices in egg whites; dredge in breadcrumb mixture. Place zucchini in a single layer on a baking sheet coated with cooking spray. Bake at 450 degrees for 20 minutes. Turn zucchini over; bake 15 more minutes or until outside is crispy and browned.

Yield: 4 servings
Nutrition per serving: 94 calories, percent of calories from fat 17%, sodium 498 mg, cholesterol 3 mg.


Cranberry & Pumpkin Cake

1/2 cup chopped walnuts
3 tablespoons brown sugar
1 1/2 tablespoons toasted wheat germ
1/4 teaspoon pumpkin-pie spice
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup toasted wheat germ
2 teaspoons baking powder
1 teaspoon pumpkin-pie spice
3/4 teaspoon salt
1/4 teaspoon baking soda
1 cup plain fat-free yogurt
3/4 cup canned pumpkin
1/2 cup packed brown sugar
2 tablespoons vegetable oil
1 large egg
1/2 cup sweetened dried cranberries (example: Craisins)
1 teaspoon grated orange rind
cooking spray

Preheat oven to 350 degrees F. combine first 4 ingredients in a small bowl; stir and set aside. Combine flours and the next 5 ingredients in a medium bowl; make a well in center of mixture. Combine yogurt, pumpkin, 1/2 cup brown sugar, oil and egg; stir well with a whisk. Add to flour mixture, stirring just until moist. Fold in cranberries and orange rind. Spoon batter into a 13x9 inch cake pan coated with cooking spray. Sprinkle with walnut mixture. Bake at 350 degrees for 25 minutes. Cool on a wire rack.

Yield: 12 servings
Nutrition per serving: calories 210, percent calories from fat 28% (6.6 g.), sodium 199 mg.,cholesterol 19 mg.


Good For You Pumpkin Muffins

1 cup raisins
1/2 cup unsweetened orange juice
1/2 cup egg substitute
1 cup canned pumpkin
1/2 cup sugar
1/2 tsp. ground cloves
1 tsp. ground cinnamon
1/2 tsp. salt
1/3 cup canola oil
1 cup all-purpose flour
3/4 cup whole wheat flour
1 1/2 tsp. baking powder
1/2 tsp. baking soda

Soak raising in orange juice for 5 minutes. Do not drain.
In large mixing bowl, stir in pumpkin, egg substitute, sugar, cloves, cinnamon and salt. Add oil, mix well. Stir together flours, baking powder and baking soda. Add to pumpkin mixture with the raisin-orange juice mixture and stir to mix. Fill paper-lined muffin cups 2/3 full. Bake at 400F for about 25 minutes. Remove from muffin tins and cool on wire rack.

Yield: 18 muffins
Nutrition per serving: calories 142, percent fat calories 28%, sodium 148 mg, cholesterol 0 mg.


Parmesan Zucchini Casserole

1 pound zucchini (cut into 1 inch lengthwise slices)
6 peeled garlic cloves Olive oil flavored cooking spray
1 cup Italian seasoned breadcrumbs
1 cup grated fresh Parmesan cheese
1 cup 2% reduced fat milk
1 cup fat-free ricotta cheese
1 teaspoon black pepper dash of salt
1/8 teaspoon ground nutmeg
1 large egg
1 cup diced fresh tomato
1 cup chopped fresh basil leaves
1 teaspoons vegetable oil

Preheat broiler. Place zucchini and garlic in a non-stick baking sheet and coat with cooking spray. Broil 5 minutes or until garlic and zucchini are lightly browned. Remove garlic from baking sheet and mince. Set zucchini aside. Combine garlic, breadcrumbs, and Parmesan cheese; set aside. Mix milk, ricotta cheese, pepper, salt, nutmeg and egg in a medium bowl and set aside. Combine tomatoes, basil, and oil in a bowl and set aside. Preheat oven to 400 degrees Fahrenheit. Spread _ cup milk mixture in bottom of an 11 X 7-inch baking dish coated with cooking spray. Arrange zucchini slices covering the bottom of the pan and top with 1/3 cup of the breadcrumb mixture and _ cup of milk mixture. Repeat layers ending with zucchini slices. Top with tomato mixture and sprinkle with remaining breadcrumb mixture. Bake for 45 minutes or until brown and bubbly.

Yield: 6 servings
Nutrition per serving: calories 135, percent calories from fat 31%, carbohydrates 15.4 g., sodium 486 mg., cholesterol 45 mg.


Pumpkin Pie

9-inch unbaked pie shell (use recipe for 9-inch one crust basic pie pastry)
1/2 Cup packed dark brown sugar
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/4 teaspoon ground nutmeg
pinch of ground cloves
1 1 6-ounce can pumpkin puree
1 1/4 Cups evaporated skim milk
3 large egg whites

Preheat oven to 450 degrees Fahrenheit. In a large bowl, beat all filling ingredients until no lumps remain. Pour into pie shell and bake 10 minutes. Reduce heat to 325 degrees Fahrenheit and bake 50 minutes more, or until a knife inserted in the center comes out clean. To avoid over browning of fluted edge, cover edge with narrow strips of aluminum foil. Remove foil during the last 15 minutes of baking.

Yield: 8 servings
Nutrition per serving: calories 212, percent fat calories 26%, sodium 177 mg, cholesterol .22 mg.


Squash and Corn with Tomatoes

1 1/2 tablespoons unsalted butter
3/4 pound zucchini cut into 1/2 inch slices
1 1/4 pounds summer squash cut into 1/2 inch slices
3/4 pound corn kernels (thawed if frozen)
1 1/4 pounds tomatoes, seeded and chopped
3 ounces canned green chilies, drained and thinly sliced
1 1/2 tablespoons minced cilantro or parsley

Melt butter in a heavy nonstick skillet over medium heat. Sauté zucchini, summer squash and corn 2 minutes. Add tomatoes, chilies and pepper to taste. Cover skillet and simmer 5-6 minutes or until zucchini is tender. Remove from heat. Stir in cilantro and serve.

Yield: 6 servings
Nutrition per serving: calories 131, percent calories from fat 25% (4.2 g.), sodium 197 mg., cholesterol 8 mg.


Spiced Winter Squash Butter

3 medium acorn or other winter squash (about 3 pounds)
1/2 cup thawed undiluted concentrated apple juice
3/4 cup packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/8 teaspoon ground cloves

Preheat oven to 400 degrees. Cut squash in half lengthwise; discard seeds and stringy pulp. Place squash, cut sides down, in a pan. Cover and bake at 400 degrees for 1 hour or until tender. Cool. Scoop out pulp to equal 3 cups. Place pulp in a blender or food processor; process until smooth. Combine pureed squash, apple juice, and the remaining ingredients in a large saucepan, bring to a boil. Reduce heat, and simmer, uncovered, 45 minutes or until thick, stirring frequently. Cool. Store in an airtight container in the refrigerator. Will keep up to 2 months.

Yield: 2 3/4 cups (1 tablespoon per serving)
Nutrition per serving: calories 25, percent calories from fat 0%, sodium 3 mg, cholesterol 0 mg.


Squash and Root Vegetable Saute

2 teaspoons reduced fat margarine
1/4 cup water
1 teaspoon dried sage leaves
1/2 teaspoon chicken flavor instant bouillon
2 cups peeled, cubed parsnips
1 cup peeled, seeded and cubed butternut squash
1 cup peeled cubed rutabaga

Make vegetable cubes about 1/2 inch in size. Melt margarine in a large nonstick skillet over medium high heat. Add all remaining ingredients and mix well. Reduce heat to medium, cover and cook about 10 minutes or until vegetables are tender, stirring occasionally.

Yield: 8 (1/2 cup) servings
Nutrition per serving: calories 50, percent calories from fat 20%, sodium 80 mg, cholesterol 0 mg.


Squash - Zucchini Casserole

cooking spray
1/3 cup chopped onion
1 cup grated zucchini
1 cup grated yellow squash
2 tablespoons chopped fresh parsley
1ű4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon pepper
1ű4 cup fat-free egg substitute
1 tablespoon 1% low-fat milk
1ű4 cup shredded reduced-fat sharp cheddar cheese

Coat a small skillet with cooking spray; place over medium-high heat until hot. Add onion; sauté 2 minutes. Add zucchini and yellow squash; sauté 3 minutes. Remove from heat; stir in 1 tablespoon parsley and next 3 ingredients. Combine egg substitute and milk, stirring with a wire whisk until smooth. Add milk mixture and 3 tablespoons cheese to squash mixture; stir. Spoon into a 5 x 7 inch baking dish coated with cooking spray. Sprinkle with 1 tablespoon cheese. Bake, uncovered at 350 degrees for 40 minutes or until set. Sprinkle with remaining chopped parsley.

Yield: 2 servings
Nutrition per serving: calories 95, percent calories from fat 32% (3.4 g.), sodium 297 mg., cholesterol 10 mg.


Stuffed Zucchini

1 pound sweet turkey Italian sausage with casing removed, crumbled
1 medium onion, chopped
1 rib celery, chopped
1/3 Cup plain dry bread crumbs
1 whole egg
1 tablespoon chopped fresh parsley
1/4 teaspoon black pepper
4 large zucchini, halved lengthwise and seeded
1 8-ounce can tomato sauce

Preheat oven to 350 degrees Fahrenheit. In skillet over medium heat, cook sausage until browned and cooked through, about 10 minutes. With slotted spoon, remove sausage to a large bowl. Drain off all but 1 tablespoon drippings. Add the onion and celery to skillet, cooking 3 minutes. Then transfer to bowl with meat. Stir in bread crumbs, egg, parsley and pepper until well combined. Place zucchini on baking sheet and fill evenly with meat mixture. Spoon tomato sauce over, cover and bake until zucchini is tender and filling is heated through, about 30 minutes.

Yield: 6 servings
Nutrition per serving: calories 225, percent calories from fat 28%, sodium 680 mg, cholesterol 102 mg.


Three Sisters Stew

l tablespoon olive or cannola oil
l large onion, sliced
l clove garlic, crushed
l jalapeno chili, finely chopped
4 cups yellow summer squash, sliced (about 1 pound)
4 cups zucchini, cut into l inch pieces (about 2 medium)
4 cups butternut squash, peeled and cubed (about 1 large)
3 cups green beans, cut into l inch pieces (about 1 pound)
l cup frozen whole kernel corn
l teaspoon dried thyme leaves
2 l6-ounce cans kidney beans, undrained

Heat oil in Dutch oven over medium heat. Cook onion, garlic and chili in oil about 2 minutes, stirring occasionally, until onion is tender. Stir in remaining ingredients. Cook over low heat 10-15 minutes, stirring frequently until squash is tender

Yield: 6 servings
Nutrition per serving: calories 310, percent calories iron fat 12%, sodium 360 mg, cholesterol 0 mg.


Winter Squash Soup

2 tablespoons lite margarine
1 cup finely chopped onion
2 teaspoons curry powder
3 pounds butternut squash, peeled and cut in to 1 inch pieces
2 cans (14 ounces each) defatted chicken broth
2 cups water
1 teaspoon peeled, grated fresh ginger
1/2 teaspoon ground pepper
1/2 cup plain nonfat yogurt

Melt margarine in a Dutch oven over medium heat. Cook onions 2 minutes, stir in curry powder and cook an additional minute. Stir in squash, broth, water, ginger and pepper. Increase heat to high and bring mixture to a boil; reduce heat and simmer 15-20 minutes, or until squash is tender. Puree this mixture in a blender in batches. Transfer each batch to a large bowl, then return to Dutch oven when last batch is pureed.

Simmer soup in the Dutch oven 5-10 minutes, or until heated through. Top each serving with 1 tablespoon yogurt, slightly mixed in.

Yield: 6 servings
Nutrition per serving: calories 165, percent calories from fat 30%, sodium 761 mg, cholesterol 11 mg.


Zucchini Bread

1 cup brown sugar
1/2 cup egg substitute
1/4 cup canola or safflower oil
1/4 cup natural, unsweetened applesauce
2 tsp. vanilla extract
1 cup whole wheat flour
1 cup white, all-purpose flour
1/2 tsp. salt
2 cups grated zucchini, drained
2 tsp. baking soda
1 tsp. baking powder
2 tsp. ground cinnamon

Preheat oven to 350F. Combine brown sugar, egg substitute, oil, applesauce, vanilla, cinnamon and salt. Mix well. Stir in the grated zucchini, then the baking soda, baking powder, and flour. Optional raisins may be added at this stage. Blend gently. Pour into a nonstick baking pan sprayed lightly with vegetable cooking spray. Bake for 40-45 minutes or until a toothpick inserted near the center comes out clean. Cool for fifteen minutes in the pan then remove to cooling rack. Cool completely before slicing.

Yield: 12 servings
Nutrition per serving: calories 206, percent fat calories 23%, sodium 508 mg, cholesterol .1 mg. Sodium content may be reduced by reducing or eliminating salt.


Zucchini Carrot Dessert Bars

1 cup vegetable oil
1 cup honey
2 large eggs
1 cup shredded zucchini
1 cup shredded carrot
2 cups whole-wheat flour
2 teaspoons baking powder
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1 cup raisins
1 cup chopped walnuts
1-2 tablespoons frozen orange juice concentrate

Preheat oven to 350 degrees Fahrenheit. Cream together the vegetable oil, honey, and eggs until light and fluffy. Add the remaining ingredients except the orange juice concentrate and mix. Spread into a lightly oiled 13 X 9 inch baking pan. Bake for 35 — 40 minutes, until toothpick inserted into center comes out clean. Cool in the pan. Glaze with orange juice concentrate before cutting into bars.

Yield: 24 bars
Nutrition per serving: calories 251, percent calories from fat 39%, carbohydrates 32 g., sodium 390 mg., cholesterol 21 mg.


Zucchini Medley

3 cups zucchini chunks
1 small sliced yellow onion
1 medium size fresh chopped tomato
1/2 cup fresh mushroom caps
1/2 teaspoon dried basil leaves
2 ounces low-fat grated cheddar cheese (about 1/2 cup)

Place all ingredients except the cheese in a microwave-safe 2 quart casserole dish. Microwave on high for 7-10 minutes or until vegetables are fork tender. Add the cheese and microwave on high for 30 seconds. Let stand for 2-3 minutes before serving.

Yield: 4 servings
Nutrition per serving: calories 39, fat 3 g., sodium 191 mg., cholesterol <5 mg.

 




 

BEAN RECIPES 

FRY BREAD RECIPES

FISH RECIPES    

SQUASH RECIPES 

MAPLE SYRUP RECIPES

WILD RICE RECIPES

 

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