Food Recipes pg.1

Recipes given below that are not Native American will have (non-NA) under their names.

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COOWEESCOOWEE DEER CHILI

10 lbs. Ground Deer

2 lbs. Ground Pork

4 Onions (diced)

15 cups Water

2 tbsp. Vinegar

4 cups Tomato Sauce

1 cup Chili Powder

Salt

Cook meat until brown. Put in large kettle, add all remaining ingredients,

cook over low heat for 1 hour stirring occassionally. Will serve 20.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Pumpkin Soup

1 small pumpkin, about 12" or canned (29 oz)

2 T. sunflower oil (for fresh pumpkin) or peanut oil

3 T. maple syrup or honey

1/2 tsp. ground dried spicebush berries or allspice

4 C. beef or chicken broth

Thinly sliced green onions

Chopped hazelnuts

Roasted pumpkin and sunflower seeds, for garnish

In early pumpkin soup recipes of the northeastern woodland indians, the

pumpkin would have been baked whole in hot ashes. Peeled and chopped

pumpkin

would then have been thinned with broth from wildfowl or game. If using

fresh pumpkin, preheat oven to 350 deg F. Place pumpkin in a baking

dish and

roast until easily pierced with a knife, about 1 hour. Allow pumpkin to

cool, slice off top and scoop out seeds. Clean pumpkin fibres from

seeds and

discard fibres. Toss seeds with oil and salt to taste. Spread out on a

baking sheet and return to oven 15-20 minutes, until crisp and golden.

Reserve for garnish! and snacks. Scrape pumpkin flesh from shell and

mash, or

puree if a smoother mixture is desired. Place fresh or canned pumpkin

in a

large saucepan and season with salt, pepper, syrup and allspice or

spicebush

berries. Gradually stir in enough broth to make soup thin or thick

consistency, as desired. Simmer over medium heat about 5 minutes, until

hot.

If desired, serve soup in small pumpkin or squash shells. Garnish with

onions, hazelnuts, and pumpkin seeds.

Source: Spirit of the Harvest ... from a file of Carl Berger

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CHEROKEE STYLE SQUIRREL OR RABBIT STEW

5 Rabbits or 4 Squirrels (disjointed)

1 can of corn

½ lb. Salt pork

1 Can or jar of canned tomatoes

2 lb. Onions chopped

1 lb. Lima Beans (optional)

3 Medium Potatoes, cut in pieces

Salt

Pepper

Flour

Put meat in big kettle with water, do not fill to the top. Boil until meat

is tender. Remove meat from kettle, remove meat from bones. Put all

other ingredients back in with the stock. Cook for 1 1/2 hours,

thicken with flour if desired. Will serve a large family. Good with fry bread and honey.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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House Bread

(non-NA)

1 package of active dry yeast

2 cups warm water (120 - 130 degrees)

1/2 teaspoon powdered ginger

2 teaspoon salt

1 Tablespoon sugar

5 cups all-purpose or bread flour

Place 2 cups of flour in the bowl and add the ginger, salt and sugar.

Mix with the flat beater on low until well mixed.

Then add yeast and mix again.

Add the warm water and slowly increase mixing speed to med. high and mix until batter is smooth, about 2 min.

Add the rest of the flour 1/2 cup at a time until the dough forms a ball and cleans the sides of the bowl.

Knead 8 to 10 min. until the dough is smooth and elastic.

Place in a warm bowl coated with soft butter, turn once to butter the top, cover with plastic wrap and let rise until double.

Punch down, knead a few times to work out the air bubbles and form into one large, or two small loaves, french bread style.

Place them on the cookie sheets coated with butter and dusted with cornmeal.

With a sharp knife, slash the loaves across the top with a few diagonal cuts.

Brush the loaves with ice water using a pastry brush.

Place the loaves in a warm, draft-free place and allow to rise until doubled.

Pre-heat oven to very hot (450 degrees).

For a great crust, place a pan of boiling water on the bottom of the oven and brush each loaf with melted butter.

Bake in the very hot oven for 7 minutes, then reduce heat to 350 degrees and bake for 35 to 45 minutes longer.

Cool on a rack and enjoy!"

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DEERFOOT POTATOES

Wash and pare potatoes of uniform size. Remove from each two portions,

using an apple corer or melon scoop. Fill cavities with sausage and insert

rounds of potatoes to conceal sausages. Put in a pan and bake in a

hot oven until potatoes are soft.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Oklahoma Corn and Squash

Pawnee

Servings: 10

Notes: 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

4 Tbsp butter or corn oil

1 large yellow onion, chopped

2 medium yellow squash, cubed

1 red bell pepper, roasted, seeded & chopped

4 cups whole kernel yellow sweet corn

1/2 cup parsley, chopped fine

Salt and pepper to taste

1/2 cup water or chicken stock, if needed

Directions

Warm butter or oil in a large frying pan over medium heat.

Quickly sauté the onion for 3 to 5 minutes, stirring to cook evenly.

Add the squash and chopped pepper, stirring to blend well, and cook for an additional 5 minutes.

Stir occasionally to keep mixture from sticking.

Add the corn, the remaining seasonings, and liquid, if needed.

Blend thoroughly, lower heat, cover, and cook for 10 to 15 minutes, stirring once or twice.

Serve hot and enjoy.

Note: Roasted and peeled peppers are not only more flavorful, but much more digestible.

Nutritional Information Per Serving:

145 Calories;

7 gm Fat;

17 gm Carbohydrates;

0mg Cholesterol;

246 mg Sodium;

3 gm Fiber;

10 mg Calcium

Exchanges:

1 Starch;

1/2 Vegetable;

1 Fat

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WILD ONIONS AND EGGS

12 Bunches wild onions (chopped, including the stems)

1 Dozen eggs

Dash salt and pepper

Gather tender young wild onions, wash carefully, and remove the roots.

(One bunch is generally measured by encircling one hand around the stems.)

Chop onions and pour into lightly greased skillet to cook. Mix eggs as for

scrambled eggs, pour into skillet with onions, salt and pepper as desired.

Cook over medium heat stirring occasionally until eggs are done.

Wild onions are gathered during the early spring in Eastern Oklahoma.

This dish is very delicious and heralds the spring gathering season.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Sioux Berry Soup

1 1/2 lb Chuck steak, boned/trimmed

3 tb Peanut oil

1 md White onion, peeled/sliced

2 c Beef stock (up to 3 cups)

1 c Blackberries

1 tb Honey

Salt to taste

Broil the chuck steak in the oven until brown on both

sides. In the old

days this would have been done over the fire, so you

might wish to

quickly barbeque the meat in order to increase the

flavor. Set the meat

aside to cool.

In a Dutch oven heat the oil and brown the onions. Cut

the meat into

bite-size pieces and add to the pot. Add the

blackberries and enough beef

stock to barely cover the meat. Stir in the honey and

simmer the meat,

covered, until it is very tender, about 1 hour. If the

berries are too

tart add more honey to taste. Add salt and serve in

bowls.

Source: "The Frugal Gourmet Cooks American" by Jeff

Smith.

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CO-CHANA

3 lbs. Of Co-Chana

1 cup of water

Salt to taste

Bacon dripping or salt pork for flavor

Co-Chana is available from early spring through the summer. Wash Co-Chana

three times and place in a 6 quart pan, add rest of ingredients and cook over medium heat until tender.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Yellow Jacket Soup

Servings: unknown

Classification: Traditional

Nation/Tribe: Cherokee & Other Eastern Cultures

Ingredients:

Ground-dwelling yellow jackets

Directions:

Although the mention of "yellowjacket soup" immediately raises an eyebrow on those

unaccustomed to such a food, it is actually a delicacy and should not be

criticized until tried. Only the bravest should dare to try this dish!!

Secure an entire nest of ground dwelling yellowjackets when it is full of grubs.

Loosen all the uncovered grubs by heating and removing them.

Heat the nest with the remaining grubs over a fire until the thin, paper-like covering parches.

Pick out the yellowjackets and brown them over the fire.

Cooked the browned yellowjackets in boiling water to make soup and season to taste.

Note: Yellow jackets are easily angered and swarm. Obtaining a nest of these

insects should only be done under the most stringent of safety precautions

and by people who are experienced in collecting insects.

Those people with above average levels of allergy to stinging insects should not attempt this at all.

From:

http://www.zianet.com/witchy/recipes/native/soups&stews/yellowjacketsoup.htm

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CHICKEN AND RICE

This recipe was included in the new cookbook “Celebrity Chicken.” Other Celebrities featured in the cookbook were Golda Meir, Carol Burnett, Nancy Reagan, Jimmy Carter, Mrs. Oral Roberts and Don Tyson.

1 Cut-up Chicken

¼ cup Butter

1 Small Bell Pepper

1 Can Green Peas

1 Medium Tomato

1 cup Uncooked Rice

1 Medium Onion

Boil chicken until tender. While chicken is cooking, prepare steamed rice.

Slice onion, bell pepper. Saute in one-eighth cup butter. When onions and peppers

begin to brown, add tomatoes. Cook two more minutes and set aside.

When chicken is done, tear into thin strips and saute in butter. Save broth for soup later.

Mix chicken, onion, bell pepper, tomato mixture and green peas with the rice.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Baked Raccoon

Offered by Joy Downing ~ Odawa ~

...who learned this from her Grandmother

Ingredients:

One raccoon

Salt and pepper

Onion

Garlic cloves

Carrots

Potatoes

Tomato juice

note: you can put in your favorite leaf spice

Preparation:

Cleaned raccoon remove all fat, cut up

Put in large pot with water to cover raccoon

add salt,

Bring to boil and simmer until tender.

Remove meat from pan and put in baking dish,

Add onion, carrots,

cut up potatoes

salt and pepper to taste

Pour tomato juice over top of everything

cover and Bake at 350° oven for one hour or until veggies are done.

From:

http://www.zianet.com/witchy/recipes/native/meats&maindishes/bakedraccoon.htm

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SALMON CROQUETTES

1 Cup Boned Salmon

1 Tbs. Butter.

1 Tbs. Flour

¼ cup Milk

1 tsp. Lemon Juice

1 Egg

2 cups Cracker Crumbs

1/8 tsp. Pepper

½ tsp. Salt

Dash Paprika

Make cream sauce with butter, flour, milk, salt and pepper. Cooking until thick.

Put salmon into bowl, add sauce and lemon juice, mix well with fork until salmon is broken.

Mold into desired shape, roll in cracker crumbs, dip in egg beaten with 1 Tbs.

Cold milk, then dip in crumbs again. Let stand few minutes to dry. Fry in hot fat.

Ground cooked chicken or turkey maybe used instead of salmon.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Curlies

Offered by Cindy

~ Passamaquoddy ~

...who notes the recipe has Dine' (Navajo) origins.

Those curlies sure go fast!

Ingredients:

Sheep intestine (the curly part)

Sheep stomach S

Sheep fat

Grill Preparation:

Clean well the intestines and stomach.

Slice up the stomach

Get a bit of fat, a bit of stomach and twist the intestine around it.

Place on a hot grill and cook till crispy (not burnt!)

From:

http://www.zianet.com/witchy/recipes/native/meats&maindishes/curlies.htm

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IRISH POTATO SOUP

3 Potatoes

1 Can of Canned Milk

2 Tbs. Butter

1 tsp. Salt

2 Tbs. Flour

Dash Onion Powder

Black Pepper

Parsley

Cook potatoes in boiling salted water. When soft, mash about

½ cup, scald milk, add to potatoes. Melt butter, add dry ingredients,

stir until well mixed, stir into boiling soup, sprinkle with chopped parsley.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Steamed Cattail

Offered by Tara Prindle ~ non-Native ~

...who learned this from the swamps (and Barrie Kavash's 1979 book 'Native Harvests')

Ingredients:

10 fresh young cattail shoots

5-10 small tender garlic

mustard leaves

Preparation:

Strip away the outer leaf on either side of a cattail.

Cut the tender white base away from the green part of the leaves.

(Dry & save the green part of the leaves for craftwork!)

Gather, wash, and chop some garlic mustard leaves.

Steam the white base of the cattail garnished with the garlic mustard.

Note: Gather cattail shoots in the early spring when cattails are about 3 feet tall.

Pull the outer two leaves of the cattail away from the stalk. Pull straight up

on the cattail plant so the base pops out of the white and clean... this should *not

pull up the roots of the cattail and will not harm it's growth next season.

(Cattail roots are edible too... but that's another recipe.)

From:

http://www.zianet.com/witchy/recipes/native/vegetable&wildplants/steamedcattail.htm

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LIVER IN BAKED ONIONS

½ Pound Calf’s Liver

10 Slices Bacon

1 Cup Chopped Celery Soaked in Ice Water

½ tsp. Salt

6-8 Medium Onions

Dash Celery Salt

Dash Onion Seasoning

Scald liver in boiling water about 2 minutes. Remove skin and

put through food chopper. Cut bacon in small pieces and fry

until crisp. Add liver, celery and seasonings to bacon.

Remove skin of onions, remove center and leave firm shell. Fill with

liver, bacon mixture, sprinkle top with buttered bread crumbs and

bake in slow oven using baking pan with little water.

Bake about 1 hour.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Indian Cake

Offered by Tall Mountain & Summerwolf

~ French/Danish/English/Lenape ~

...which was handed down from family & friends

Ingredients:

6 cups water

2 cups precooked yellow corn meal

1 cup sprouted wheat

4 cups precooked blue corn meal

1/2 cups rasins

1/2 cup brown sugar

Preparation:

Put 6 cups of water in pan and boil.

Add 4 cups precooked blue corn meal.

Add 2 cups precooked yellow corn meal.

Add 1/2 cup rasins.

Add 1 cup wheat, sprouted.

Add 1/2 cup brown sugar.

Blend well; dissolve all lumps.

Pour into baking pan that is lined with foil.

Cover with foil.

Bake at 250° for 4 hours.

Note:

Cake must cook slowly!

From:

http://www.zianet.com/witchy/recipes/native/desserts/indiancake.htm

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PORK CHOPS INDIAN STYLE

5 Pork Chops

1 Tbs. Flour

2 Tbs. Lard

1 Tbs. Green Peppers, chopped

1 Tbs. Worcestershire Sauce

1 cup Water

Salt

Pepper

1 can Whole Kernel Corn

½ cup Tomato Sauce

Dredge chops in flour, brown on both sides in hot fat. Place in

buttered baking dish. Drain off part of drippings in which pork was cooked.

Add corn, green peppers, tomato sauce, pour over chops. Bake

about 1 hour in moderate oven. Serve with applesauce.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Bean Balls

from the Cherokee Nation

Ingredients:

2 cups brown beans

4 cups cornmeal

1/2 cup flour

1 teaspoon soda

Preparation:

Boil beans in plain water until tender.

Put cornmeal, flour and soda in large mixing bowl.

Mix well.

Add boiled beans and some of the juice to the

cornmeal/flour mixture to form a stiff dough.

Roll in balls and drop into pot of boiling hot water.

Let cook for 30 minutes at a slow boil.

From:

http://www.geocities.com/Heartland/Plains/6857/Hthxside.html

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FRESH GREEN BEAN SALAD

¾-1 lb. Fresh Green Beans (skinned)

½ Small Onion

2 Tbs. Vinegar

2 tsp. Oil

Dash of Salt

Dash of Pepper

Boil beans gently in ¾ cup water, cook until crisp and tender.

Do not overcook. Drain off liquid, pour mixture of onion, vinegar,

salt and pepper over beans. Chill. 10 oz. Package

of frozen green beans can be substituted.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Locust (V-Le)

from the Cherokee Nation

Locust (cicada)

Gather the locust at night immeditely after they have left their shells.

Wash and fry them in a small amount of grease.

Eat these hot or cold.

Be sure that you gather the locust before the sun hits them or they

will not be good.

If you gather them before they split out of their shells,

they only have to be peeled to be ready to wash and fry.

From:

http://www.geocities.com/Heartland/Plains/6857/Hthxside.html

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OKLAHOMA POKE SALLET

2 lbs. Poke Sallet Greens (pick in spring when young, the top 5 inches including the whole stalk)

½ lb. of Salt Pork

1 Tbs. Salt

Wash and clean the greens well. Put in boiling water, let boil

for 5-8 minutes. Discard water, add fresh water and boil again. Repeat.

Continue to cook, lower heat and cook at least

30 minutes longer. Salt and Pepper to taste.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Paganens

(Algonquin Wild Nut Soup)

Serving Size : 6

24 ounces hazelnuts, crushed

6 shallots, with tops

3 tablespoons parsley, chopped

6 cups stock

1 teaspoon salt

1/4 teaspoon black pepper

Place all ingredients in a large soup pot & simer

slowly over a medium heat for 1 1/2 hours,

stirring occasionally.

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TURNIP GREENS

1 Gal. Turnip Greens

½ lb. Salt Pork (cut in chunks)

Water

Salt

Wash and clean the greens well. After removing the tough stems,

put greens and salt pork in pot of water, enough to cover the greens.

Cook for 1 hour uncovered and 2 hours covered, add water as needed. Salt to taste.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Spicy Squash Soup

(non-NA)

Recipe By :Cooking Light, Nov/Dec 1994, page 123

Serving Size : 7

Preparation Time :0:08

Categories : Soups And Stews

Ingredient

-----------------------------------------------------

3 cups low-salt chicken broth -- divided

1 1/2 cups chopped onion

1/2 teaspoon crushed red pepper -- (1/2 to 1)

3 cups cubed peeled acorn squash -- (1-1/4 pounds)

1/2 teaspoon salt

3 cups water

1/2 cup uncooked long-grain rice

1/4 cup chunky peanut butter

Chopped fresh parsley -- (optional)

Preparation

------------------------------------------------------

Place 1/4 cup chicken broth in a large saucepan; bring to a boil.

Add onion and crushed red pepper; cook 5 minutes or until tender.

Add remaining 2-3/4 cups broth, squash, salt, and water; bring to a boil.

Cover, reduce heat, and simmer for 20 minutes.

Add rice; cover and simmer 20 minutes or until

squash and rice are tender.

Place peanut butter and half of soup in a blender; cover and process

until smooth. Pour puree into a bowl. Repeat with remaining soup,

and add to bowl, stirring well.

Yield: 7 servings (serving size: 1 cup).

From:

MasterCook

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CHEESE-SPINACH PIE

1/3 cup Chopped Onion

1 Tbs. Margarine

1 cup Cooked, Chopped Spinach (drained)

¼ lb. Cheese (Swiss or Muenster)

3 Large Eggs

½ cup Milk

Salt

Pepper

9-inch Pie Shell or Biscuit Dough

Cook onion in margarine, lay cheese slices over pie dough in pan,

add spinach, onions. Beat eggs, add milk; dash salt and pepper.

Bake in medium hot-400 degree-oven for 35 minutes.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Curried Winter Squash Soup with Sweet Spices

(non-NA)

Serving Size : 6

Preparation Time :1:00

Categories : Fall Sautéed

Soups and Stews Winter

Ingredients

-----------------------------------------------------------------------------------------

1 medium butternut squash

Oil

1 medium onion -- chopped

2 tablespoons butter

1 teaspoon curry powder

2 medium apples -- cored peeled and chopped

1/2 teaspoon dried thyme

1 quart chicken stock

1/2 teaspoon salt -- or to taste

1/2 cup heavy cream

White pepper -- to taste

Preparation

-------------------------------------------------------------------------------------------

Preheat oven to 350ºF. Cut the squash in half, scoop out the seeds,

brush the outside with oil and place, cut side down, on a

cookie sheet. Bake until tender, 30 to 45 minutes.

While the squash is baking, chop the onions and the apples.

When the squash is done, remove it to cool.

Melt the butter in a heavy pot, add onion and cook

until the onion softens without browning. Add curry powder and cook,

stirring, one minute more. Add the apple. Scoop out pieces of squash

and stir them into the pot, then the thyme, salt and chicken stock.

Bring to a boil and simmer gently for 15 minutes.

Remove the solids to a food processor or blender and purée until

smooth, adding liquid to promote circulation.

Return to the pot, bring back to a boil and remove from the heat.

Add white pepper to taste, correct salt, and serve.

Serves 4 to 6

From:

MasterCook

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FRIED GREEN TOMATOES

2 Large Green Tomatoes

1 Egg (beaten)

1 cup Cornmeal

1Tbs. Flour

Salt

Pepper

Wash and slice the tomatoes. Dip the slices in the egg and then

into the cornmeal and flour mixture. Fry in hot fat, salt and pepper to taste

Cucumbers and medium ripe tomatoes can be prepared in this same manner.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

___________________________________________________________________________________________________________

Butternut Squash Soup

(non-NA)

Recipe By :Elizabeth Powell

Serving Size : 8

Preparation Time :1:30

Categories : Soups & Stews Vegetables

Ingredient

-------------------------------------------------------------------------------------------------------

1 large butternut squash

6 whole cloves

2 cinnamon sticks

6 allspice berries

1 pint light cream

1 cup heavy cream

1/4 cup maple syrup

ground cinnamon

ground nutmeg

Preparation

---------------------------------------------------------------------------------------------------------------

Peel, seed, and cube squash. In a large soup pot, place squash with

enough water to cover. Tie cloves, cinnamon sticks, and allspice berries

in a cheesecloth bag and add bag to pot. Bring to a boil and simmer

over low heat for 40 minutes. Remove spice bag. Drain squash,

reserving liquid. Return cooked squash to pot and mash.

(For a smoother soup, squash may be pureed in blender or food processor

before returning to pot.) Stir in creams and maple syrup.

Cook over low heat for 15 minutes, stirring often to prevent sticking..

Season with cinnamon and nutmeg, if desired. Thin with reserved liquid,

if necessary. Cook 15 minutes more. Serve hot.

From:

MasterCook

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STEWED OKRA

1 lb. Tender Okra Pods (stemmed and sliced)

2 Tbs. Butter

Salt

Pepper

Boil okra in just enough water to cover. Cook until tender

(the water should be cooked away). Salt and pepper to taste.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

__________________________________________________________________________________________________________

Lowfat Savory Chicken and Rice

(non-NA)

Makes 4 servings

4 skinless, boneless chicken breast halves (about 1

lb.)

1 1/2 cups sliced mushrooms (4 oz.)

1 cup baby-cut carrots

1 1/2 cups water

1 plg. (4.1 oz.) grain and wild rice mix with chicken

and herbs

Remove fat from chicken. Cut chicken into 1" pcs.

Spray 10" nonstick skilletwith cooking spray;

heat over med. heat. Cook chicken in skillet about

5 min., stirring occasionally, until no longer

pink in center.Stir in the remaining ingredients.

Heat to boiling;reduce heat to low.

Cover and simmer 15 min., stirring occasionally.

Uncover and simmer about 3min. longer, stirring

occasionally, until carrots are tender and liquid

is absorbed.

Per serving:

calories 220

fat 7g

saturated fat 2g

cholesteral 70mg

sodium 200mg

carbohydrates 13g

fiber 2g

Exchanges:

1 starch

3 lean meat

Betty Crocker's Healthy New Choices Cookbook

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SQUASH BAKE

8-10 Yellow Squash

1 Medium Onion

4 Tbs. Butter

1 Tbs. Flour

2 Eggs

Salt

Pepper

Boil together sliced squash and onion until tender. Set aside.

Mix butter, flour, and beaten eggs, cook slowly until thick. Drain water

from squash, mash squash. Mix sauce and squash, pour in baking dish.

Cover with bread crumbs and bake 20 minutes in medium oven.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

__________________________________________________________________________________________________________

Lowfat Traditional Spanish Paella

(non-NA)

Makes 6-8 Servings

Serving Size: 12 ounces

1 onion, sliced

2 stalks asparagus, sliced

1 green bell pepper, diced

1 red bell pepper, diced

3 roma (plum) tomatoes, diced

1/4 teaspoon yellow saffron (a ground spice)

2 tablespoons tomato paste

1 pound aborio rice (available in ethnic foods

section)

1 pound flank steak or chicken, cut into small cubes

1 tablespoon olive oil

1 clove garlic, sliced

1 (10-ounce) can reduced fat chicken broth

1/2 cup white wine

Fill a large saucepan with 1 gallon water and bring to

boil. Add the saffron, 1-tablespoon tomato paste

and the rice and boil for about 10 minutes. Remove from

heat and spoon the rice into a baking dish; don't

discard the water. Put the vegetables in the pot and

heat on medium for about 5 minutes. Strain the

vegetables and mix into the rice. Preheat oven

to 350 degrees. Heat the olive oil in a nonstick skillet

over medium heat. Add the steak or chicken, garlic,

chicken broth and 1tablespoon tomato paste. Heat on

high about 5 minutes or until meat is brown,

stirring occasionally. Add the wine and simmer,

covered for about 3 minutes.Mix the steak and juices

into the baking dish. Cover the baking dish with

foil and bake about 15 minutes, stirring frequently.

Per serving:

Calories: 468

Total fat: 9 grams

Saturated fat: 2 grams

Cholesterol: 84 mg

Sodium: 77 mg

Carbohydrate: 68 grams

Protein: 24 grams

Dietary fiber: 2 grams

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HEARTY CORN SOUP

2 cups Fresh Corn

3 cups Heated Milk

2 Onions

3 Tbs. Fat

2 Tbs. Flour

2 cups Water

3 Potatoes (sliced)

Salt and Pepper

Fry onion in fat, add flour. Stir often, add water and potatoes.

Cook until potatoes are soft, add corn, milk, salt, cook few minutes more, add pepper.

From: THE CHIEF COOKS

TRADITIONAL CHEROKEE RECIPES

BY PRINCIPAL CHEROKEE CHIEF

WILMA MANKILLER

1988

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Lowfat Pumpkin Soup

(non-NA)

Makes 4 Servings

Serving Size: 12 ounces