Absentee Shawnee Tribe Recipes

Zucchini Pancakes

1# Zucchini, shredded                                                           1 tablespoon extra virgin olive oil
¼ tsp salt                                                               ¼ tsp garlic powder
½ C finely chopped red onion                               ¼ tsp ground black pepper
½ C finely shredded parmesan cheese                  Non-stick cooking spray
½ C whole wheat flour                                          1 teaspoon extra virgin Olive Oil
½ C Egg Beaters                 Optional ingredients:
         ¼ cup light sour cream                      Chopped red onion, shredded Zucchini 

In large bowl combine zucchini and salt. Let stand 30 minutes, Place zucchini in strainer and press with spatula to force out water. Combine zucchini, ½ C red onion, Parmesan cheese, flour, egg product, 1 tablespoon olive oil, garlic powder and pepper in large bowl. If batter not thick enough add more flour 1 tablespoon at a time as needed. Lightly coat griddle with non stick spray, add 1 teaspoon of olive oil and heat over medium heat.  Using ¼ C zucchini mixture per pancake, drop Zucchini mixture into onto hot skillet, 2 or 3 inches between mounds. Flatten mounds to ½ inch thickness; cook 4 minutes or until brown turning once halfway through cooking. Top with Zucchini, sour cream and red onion.

Nutrition facts: 69 kcal., 3 gm fat (1 gm sat fat), 3 mg cholesterol, 154 mg sodium, 7 gm carbohydrate, 1 gm fiber, 4 gm pro.
Source: Diabetic Living Fall 2008

 

Three Sisters Succotash

                              
1 tbsp canola oil                                            1 tsp cumin                  
2 cups fresh or frozen corn                            ¼ tsp black pepper
½ cup onion, chopped                                   1 tsp salt
1 large red bell pepper, chopped                   2 cups canned (drained) frozen Lima beans              
1 small jalapeno                                            ½ cups canned chicken broth
1 cup zucchini, chopped                               2 tbsp fresh cilantro
1 cup crookneck squash, chopped                2 garlic cloves minced

Place a large sauté pan on high heat until very hot. Add 1 tsp oil, the corn, peppers and onion, then sauté until the vegetables start to brown and caramelize slightly, 5 to 7 minutes. Add the remaining oil, squash, cumin, salt, black pepper and garlic. Cook for another 3 minutes on medium heat. Add the broth, cilantro and lima beans. Simmer until all vegetables are tender, should take about 5 minutes. Makes 10 ½ cup servings

Nutrition facts: 119kcals, 4 g protein, 19 gm carbohydrate,  4 gm fiber, 3.6 gm fat, 1.9 gm monounsaturated fat, 1.2 gm polyunsaturated fat, less than 1 gm saturate fat, 0 trans fat,  0 mg cholesterol, 408 mg Na+. Diabetes CHO counting= 1 CHO choice.