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2. Heat first 5 ingredients in a Wok or heavy cast iron pan. 3. Add onions and broccoli stalks and sauté for 3 minutes. 4. Add mushrooms and broccoli flowerets and sauté 2 minutes. 5. Add gravy and stir until thickened. Serve immediately. Be sure you use a low sodium Tamari sauce. This makes 5 servings. 41 EGGPLANT TOMATO CASSEROLE Ingredients 2 c. 2 1 tbsp. 3 tbsp. 1/2 c. 2 Lg. 2 oz. 1/4 c. Diced Eggplant Eggs Butter Chopped Onions Dry Bread Crumbs Tomato’s Cheddar Cheese (low-fat) Parmesan Cheese 1.

Cut up chicken into separate pieces (legs, thighs, wings) 2. Simmer all ingredients in 64 ounces of water, until chicken is tender, allow to cool off and remove bones and skin. Shred or dice chicken and set aside for filling 44 CHICKEN ENCHILADAS CONTINUED OTHER NEEDED INGREDIENTS: 2 Dozen fresh corn tortillas (may use frozen if you allow them to thaw out in refrigerator 1 Pound of grated low-fat mozzarella cheese ASSEMBLING THE ENCHILADAS 1. (if you dip them too long they will fall apart). 2. Lay pliable tortilla on a cookie sheet (be careful, as the tortilla will be very hot) and filled with 2 tablespoons of chicken filling.

Serve immediately. Makes 6 servings. 42 EGG SALAD SANDWICH Ingredients 2 2 oz. 1/2 tsp. 1/2 1 1 Lg. 1 oz. 1 Lg. Eggs (hard boiled, mashed) Yogurt (skimmed milk) Chile or Mustard Small Whole Wheat Pita Bread (unleavened) Small Green Onion (chopped) Mushroom (sliced) Alfalfa Sprouts Tomato (sliced) This is an example of utilizing natural foods (yogurt) in place of the traditional mayonnaise and coming out with a delicious sandwich that is very low in fat content and remains a high quality protein.

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Native American Health Recipes


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