Ingredientes para Three Sisters Casserole
- Yellow Cornmeal
- 1/2 teaspoon chili powder
- 1/2 teaspoon salt (or to taste)
- Olive Oil
- 1 medium onion, chopped
- Red Bell Peppers
- Kabocha Squash
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 teaspoon ground coriander
- Ground Cumin
- Pinto Beans
- Frozen Corn Kernels
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Como fazer Three Sisters Casserole
- **Make the Polenta Topping:**
- In a double boiler, whisk together the cornmeal, 1 teaspoon salt, and chili powder.
- Gradually whisk in the 4 1/2 cups of water.
- Cook over simmering water for 40 minutes, stirring 3-4 times, until thick and stiff.
- Remove from heat and set aside.
- **Prepare the Filling:**
- Preheat oven to 375°F (190°C).
- Heat the olive oil in a large saucepan over medium heat.
- Add the chopped onion and cook for 7 minutes, or until softened, stirring often.
- Add the bell pepper and cook for another 5 minutes.
- Stir in the butternut squash, diced tomatoes, minced garlic, coriander, and cumin.
- Cook for 5 minutes, stirring occasionally.
- Add 1/2 cup water and 1/2 teaspoon salt.
- Bring to a boil, then reduce heat to medium-low, and simmer partially covered for 10-15 minutes, or until the squash is tender.
- Stir in the kidney beans and corn. Cook for 5 minutes more, or until slightly thickened, stirring occasionally.
- **Assemble and Bake:**
- Coat a 9x13 inch baking dish with cooking spray.
- Spread 2 cups of the polenta evenly over the bottom of the dish.
- Spoon the squash mixture over the polenta layer.
- Spread the remaining polenta evenly over the top of the squash mixture.
- Score the casserole into 6 squares with a knife.
- Brush the top with remaining olive oil.
- Bake for 30 minutes, or until heated through and the top is lightly browned.
Nutrition Information (Approximate per serving)
Sodium
21 g
Sugar
22g
Fat
6g
Carbs
20g
