Choctaw Nation of Oklahoma

The Great Seal of the Choctaw Nation
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Three Sisters Sauté
From Lois Ellen Frank, PhD (Kiowa)
Red Mesa Cuisine

Ingredients

  • Cooking spray
  • ½ white onion, diced
  • 2 garlic cloves, finely chopped
  • 2 cups diced zucchini (1/4 inch cubes)
  • 1 ½ cups cooked cranberry or pinto beans or 1 - 15oz can pinto beans
  • 1 cup fresh corn kernels cut from the cobs of 2 ears oven-roasted corn or use frozen corn kernels
  • ½ tsp. salt
  • 1/8 tsp. freshly ground black pepper
  • Preparation

    1. Spray oil onto cast-iron or heavy skillet to prevent sticking.
    2. Heat the skillet over medium to high heat until hot but not smoking; add onion and sauté for 2 minutes until clear.
    3. Add garlic and zucchini, sauté for another 2 minutes.
    4. Add cooked beans and corn kernels.
    5. Stir.
    6. Cook for another 2 minutes, stirring constantly.
    7. Remove from heat.
    8. Stir in salt and black pepper.
    9. Serve immediately.

    Nutritional Facts

    Makes 6-8 side dish servings
    Per serving (1/6 of recipe)

    • Calories: 95
    • Protein: 5.3g
    • Calcium: 31mg
    • Fat: 0.8g
    • Carbohydrate: 18.5g
    • Iro: 1.2mg
    • Sat fat: 0.1g
    • Fiber: 4.9g
    • Vitamin C: 7mg
    • Cholesterol: 0mg
    • Sodium: 199mg
    • Beta-carotene: 251mcg

    For more information contact Erin Adams, RDLD
    Choctaw Nation Diabetes Wellness Center
    800-349-7026 ext. 6950