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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Oklahoma Corn and Squash Pawnee
 
Source: The following recipe from Enduring Harvests, ©1995 by E. Barrie Kavash was contributed by Marilyn Helton.

This zesty vegetable side dish is a combination of seasonal, colorful peppers, corn, and acorn squash.

Rating:
Prep Time: 15 minutes
Cook Time: 15 minutes
Difficulty: EASY

Nutrition Facts

Makes 10 servings
Serving Size: 0.5 cup
Amount Per Serving
Calories 158
Total Carbs 22.5 g
Dietary Fiber 3.5 g
Sugars 7.1 g
Total Fat 5.4 g
Saturated Fat 1.8 g
Unsaturated Fat 3.5 g
Potassium 362.7 mg
Protein 2.8 g
Sodium 345.5 mg
Dietary Exchanges
1 Fat, 1 Starch, 2 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
4 tbsp Butter,w/canola oil, tub
1 large onion , chopped
2 acorn squash , cubed
1 medium red bell peppers , roasted, seeded & chopped
4 cup Corn, whole kernel, canned
0.5 cup chopped parsley , chopped fine
1 pinch salt and pepper
0.5 cup chicken broth, low sodium , if needed


Directions
1 Warm butter or oil in a large frying pan over medium heat.
2 Quickly sauté the onion for 3 to 5 minutes, stirring to cook evenly.
3 Add the squash and chopped pepper, stirring to blend well, and cook for an additional 5 minutes. Stir occasionally to keep mixture from sticking.
4 Add the corn, the remaining seasonings, and liquid, if needed.
5 Blend thoroughly, lower heat, cover, and cook for 10 to 15 minutes, stirring once or twice.
6 Serve hot and enjoy.
Additional Information
Note: Roasted and peeled peppers are not only more flavorful, but much more digestible. This zesty vegetable side dish is a perfect complement to roast meat and frybread. A combination of seasonal, colorful peppers may be roasted and added for savory flavor and to turn up the heat, if desired.


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