Three Sisters Corn Casserole

Three Sisters Corn Casserole

1 pound frozen whole kernel corn
1 pound frozen green beans
4 cups summer squash, diced (about 1 pound)
1 pint fat free sour cream
1/2 Cup egg substitute, beaten
4 tablespoons margarine, melted ( I use Earth Balance Spread-non-dairy, non-soy)
1 cup yellow cornmeal
1/2 cup Jalapeno peppers, diced
1/2 cup reduced fat Montery Jack cheese, diced
Vegetable oil spray

In a large mixing bowl, mix sour cream and egg substitute together. Add remaining ingredients and mix well. Coat a baking pan or casserole dish with vegetable oil spray and fill with mixture. Bake at 350 degrees Fahrenheit for 45 minutes until golden brown.

Yield: l0 (1 cup) servings
Nutrition per serving: calories 203, percent calories from fat 29%, sodium 402 mg, cholesterol 3 mg

http://www.manataka.org/page175.html#Three%20Sisters%20Corn%20Casserole

Green Beans with Bacon & Carmelized Onions

Ingredients:

1 pound fresh green beans (thin or thick, whatever kind you can get)
1/2 pound bacon, diced (or more if you wish)
1 large sweet onion, diced
2 T butter
1 T balsamic vinegar (you could substitute apple cider vinegar or wine vinegar)
sea salt & pepper

Preparation:

Cook bacon until almost crisp in a cast iron skillet large enough to hold the whole side dish. Pour out most of the bacon fat (leave enough to lightly coat entire bottom of pan) and reserve it in a mason jar. Add the butter to the pan with the reserved bacon fat, and add the onion. Saute the onion for about 15 minutes or more until it golden brown and caramelized. When the onions are nearly done, add the 2 T of balsamic vinegar and deglaze the pan.

While the onions are cooking, steam the green beans until barely cooked (should still be crisp and not limp – if you’re using very thin green beans you may be able to skip this step and just add the beans to the pan directly). Add the green beans to the cast iron skillet, along with the reserved bacon pieces. Cook all ingredients together for about 5 minutes, until the green beans are completely cooked. Every bean should be lightly coated with the fat (no dry spots). Add more reserved fat if needed.

If the recipe seems dry at any time, add a few teaspoons of the reserved bacon fat.

Taste and season with sea salt and pepper. You may not need any salt at all depending on the amount and saltiness of your bacon.

Clean Eating Green Bean Casserole

Here's the recipe that's in the Fresh Market holiday recipe book. I'm sure you can use it as a base and do something wonderful with it. I'm sure it isn't necessary to use the fancy schmancy onions and mushrooms too.

2 1/2lbs french beans, ...with stems snapped off.
2 TBSP butter
5 cipollini onions, thinly sliced (I'll use regular onions)
2 tsp Hungarian Paprika
pinch of cayenne pepper
1/2 tsp ground pepper
1/2 tsp salt
1/2 Chanterelle mushrooms, rinced and coursely chopped
8 oz baby Portabella mushrooms, sliced (I will just use canned and brown them)
4 TBSP flour (gluten free)
2 Cups Chicken Stock
1/2 c. Greek yogurt
1 TBSP fresh lemon juice
2 (4oz) packs Lars crispy onions

Directions in a nutshell:

blanch beans, rinse in cold water, cut in half, set aside
melt butter, add onions and mushrooms, sautee 5 mins. Add paprika, cayenne, S&P, mix. Gradually add in flour, then chicken stock and simmer 5-8 mins. Stir in creme fraiche, lemon juice and beans. Simmer 8 mins. Transfer to baking dish & bake at 400* for 20 mins. Remove from oven and top with crispy onions, if desired.