Three Sisters Fry Bread Recipes
THREE SISTERS' FRY BREAD
From VegNews magazine Dec 2011. You can substitute other similar sweet squash if you prefer. I used squash I roasted, stored then froze back in November. Dried sage was specified in the original recipe, but I thought is more appropriate to use fresh sage from our herb garden. A KitchenAid stand up mixer was used to prep the dough. The fry bread reminds me of South American arepas and they were delicious with a spoonful of homemade guacamole on top (not traditional). Origin of the term 'Three Sisters': "According to Iroquois legend, corn, beans, and squash are three inseparable sisters who only grow and thrive together. This tradition of interplanting corn, beans and squash in the same mounds, widespread among Native American farming societies, is a sophisticated, sustainable system that provided long-term soil fertility and a healthy diet to generations. Growing a Three Sisters garden is a wonderful way to feel more connected to the history of this land, regardless of our ancestry."
Provided by COOKGIRl
Categories Breads
Time 20m
Yield 6-8 fry bread
Number Of Ingredients 9
Steps:
- In mixing bowl combine flour, cornmeal, sage, baking powder and salt. Mix.
- Stir in the pinto beans and squash. (I pureed the beans and the squash in a mini food processor using a small amount of the bean cooking liquid to help it blend.).
- Add a little warm water (for the test recipe I only used a few tablespoons of water) as needed to make a soft but not sticky dough.
- In a skillet (I used our faithful 10" Lodge cast iron skillet), add some oil and heat the skillet to medium heat.
- On a floured work surface, divide the dough into 6-8 pieces (or 12-16 for mini fry bread). Flatten to form patties (a tortilla press lined with wax paper worked well for this step). I found it better to flatten the dough to a thinner 1/4" thickness. They cooked better and crispier than the thicker ones and were cooked all the way through.
- In the hot cast iron skillet, carefully add the flattened dough pieces in batches; do not crowd.
- Fry bread pieces 3-5 minutes on each side until golden brown.
- Drain on paper towels and serve hot.
Nutrition Facts : Calories 202.1, Fat 1.2, SaturatedFat 0.2, Sodium 263.1, Carbohydrate 42.1, Fiber 5.2, Sugar 0.8, Protein 6.6
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