Equipment Needed: Baking dish (a baking sheet will also work,) large skillet or pot, cutting board, knife, spatula, and measuring cups.
Serves: 4 Estimated Cost: $12.00 Cost Per Serving: $3.00
Ingredients:
- 2 medium squash of choice (i.e. acorn squash, butternut squash, spaghetti squash)
- 2 tbsp olive oil
- ½ onion, diced
- 4 cloves garlic, minced
- 1 lb ground meat of choice (i.e. turkey, beef, bison)
- 1 ea 15 oz can beans, rinsed
- 1 ea 15 oz can corn, rinsed
- 1 ea 15 oz can diced tomatoes, drained
- Salt & pepper, to taste
Method of Preparation:
- Preheat the oven to 400°F and lightly grease the baking dish.
- Slice the squash longways, through the stem and scoop out seeds to create a hollow spot for the filling.
- Place the squash on the baking sheet, skin down. Lightly coat up-side with olive oil and generously season with salt & pepper.
- Bake squash for 30 minutes. After 30 minutes, flip skin-side up and bake for 15 more minutes.
- Meanwhile, warm 1 tbsp of olive oil in a skillet. Cook onion until translucent.
- Add garlic and meat to the skillet, stirring to break up meat. Cook until completely browned.
- Add beans, corn, and tomatoes. Stir to combine well.
- When the squash is finished cooking (and can be easily punctured by a fork), remove from oven, flip over, and fill hollow spots with meat mixture.
- Enjoy!
Health Benefits:
Beans, corn, and squash are called the “three sisters crop” because, when planted in the same area, they help each other grow. Native American tribes developed this agricultural technique where the corn is planted first, then the beans are planted 2-3 weeks later. The corn provides stalks for the beans to climb, the beans provide nitrogen to fertilize the soil, and the large squash leaves shade the ground to prevent weeds and keep the soil moist. All three plants contain vitamin B3 that is important for energy metabolism, DNA repair, and the maintenance of healthy skin and nerves. The three sisters have an efficient and nutritious symbiotic relationship!