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Three Sisters Cook Book

American Indians have used a wide range of agricultural techniques. Perhaps the best known is the planting of corn, beans, and squash together – a trio often referred to as the "Three Sisters."

In Three Sisters planting, the three partners benefit one another. Corn provides support for beans. Beans have bacteria living on their roots that help them absorb nitrogen from the air and convert it to a form that plants can use.  Corn, which requires a lot of nitrogen to grow, benefits most. The large, prickly squash leaves shade the soil, preventing weed growth, and deter animal pests. The three sisters also complement each other nutritionally.

Planting a Three Sisters garden is relatively simple:

1.      Plan and select a site. You'll want to plant your three sisters garden in late spring once the danger of frost has passed. Choose a site that has direct sunshine for most of the day and access to water. Once you have determined the site's dimensions, plan the garden on paper.  Use the layout suggested below or research and try others.

2.      Prepare the soil. First, break up and rake the soil. Next, build a mound about 12 inches high and between 18 inches and 3 feet in diameter. If you're in a dry area, flatten the top of the mound and make a shallow depression to keep water from running off. The number of mounds you create depends on the size of your growing area. Mounds should be 3 to 4 feet apart in all directions.

3.      Plant corn. Soak four to seven corn seeds overnight and then plant them about 6 inches apart in the center of each mound. (You'll eventually thin to three or four seedlings.) Many American Indians honor the tradition of giving thanks to the "Four Directions" by orienting the corn seeds to the north, south, east, and west.

4.      Plant beans and squash. After a week or two, when the corn is at least 4 inches high, soak and then plant six pole bean seeds in a circle about 6 inches away from the corn. (You'll eventually thin to three or four bean seedlings.) At about the same time, plant four squash or pumpkin seeds next to the mound, about a foot away from the beans, eventually thinning to one. If you are planting a large area, you can also sow the squash in separate mounds (1 foot in diameter) between every few corn and bean mounds.

5.      Consider other additions. Consider planting other traditional crops, such as sunflowers or jerusalem artichokes (a tuberous perennial sunflower), around at the edge of the garden. Put them on the north side so they won't shade your other plants. Potatoes, sweet potatoes, and other native crops are often planted in nearby plots. (Some of the many other indigenous plants used by native North, South, and Central Americans include melon, tobacco, chili pepper, cotton, blueberry, wild rice, and hazelnuts.)


6.      Maintain your traditional garden. As corn plants grow, weed gently around them and mound soil around the base of each stem for support. When the corn is knee-high and again when silks appear on the husks, "side-dress" by putting a high nitrogen fertilizer (such as aged manure or fish emulsion) on the soil surface near each plant. If beans aren't winding their way around the corn, you can help by moving tendrils to the stalks. (Keen observers may notice a pattern in the direction in which the bean vines wind.) To allow room for corn and beans to grow, gently direct squash vines into walkways, garden edges, or between mounds. Once you observe young fruits, side-dress the squash plants with aged manure or compost. If you pinch off the tips of squash runners after several fruits have started to form, the plants will devote more energy to producing squash.


Raising Three Sisters in Containers
If your outdoor growing space is limited, you can create a mini Three Sisters garden in an outdoor container, such as a barrel, or even in the classroom. To simulate this planting system, use a large container with holes or gravel in the bottom and fill it with potting mix (and compost if you're growing outdoors). Follow the above instructions, but plant only 3 corn seeds (and thin to1), 2 bean seeds, and 1 mini pumpkin seed. Place the container where it will receive at least six hours of sunlight (or 12 hours of grow lights) each day.

Coming Full Cycle (Saving Seeds)

By saving and replanting some of the seeds from their Three Sisters gardens, American Indian cultures brought the cycle of life full circle. You may want to save some to replant or package and give to other gardeners. Below are some tips for gathering and preserving the seeds.

Corn
Leave several ears on the stalk until husks dry and turn brown. Remove and peel back the husks and hang them to dry, out of direct sun, for a month. Once they're dry, remove the individual kernels. Store them in an airtight container. (Note: If you save and replant seed from hybrid corn, the plants will not have their parents' good qualities.)

Beans
Leave several pods on a plant until they turn brown and brittle. Break open the pods and remove the seeds. Leave them on a flat surface or screen, out of direct sun, to air dry for a few days. Put them in an airtight, dark container protected from extreme heat and cold.

Squash
Scoop out the seeds with a spoon and rinse them with water in a colander. Follow the same instructions as listed for drying and storing beans.

Three Sisters Recipes

Fresh Corn Skillet

5 cups fresh uncooked corn kernels (approx. 10 ears)
1 cups chopped onion
1 cups chopped red bell pepper
1 tablespoon minced peeled fresh ginger
4 minced garlic cloves
olive oil flavored cooking spray
2/3 cup chopped fresh cilantro
1 cup red wine vinegar
2 tablespoons minced shallots
1 tablespoon minced seeded jalapeno pepper
4 teaspoons olive oil
1 teaspoon salt
black pepper to taste

Combine the first 5 ingredients. Coat a large skillet with cooking spray and warm over medium-high heat. Add corn mixture and saute until corn begins to brown. Combine the chopped cilantro and the remaining ingredients in an airtight container and shake well.Combine both mixtures, cover and chill.

Yield: 8 (3/4 cup) servings
Nutrition per serving: calories 130, percent calories from fat 26%, carbohydrates 24.3 g., sodium 93 mg., cholesterol 0 mg.

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
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


Fresh Corn and Zucchini Soup

6 cups low-salt chicken broth
2 cups diced zucchini
1/2 cup chopped onion
6 cups fresh corn kernels (about 12 ears)
1/2 teaspoon salt
1/4 teaspoon pepper
3/4 cup plain fat-free yogurt
Jalapeno hot sauce (optional)

Bring broth to a simmer in a large pan. Add zucchini and onion; cover and simmer 2 minutes. Stir in corn, salt and pepper; cover and simmer 2 minutes. Place one-third of mixture in a blender and process until smooth. Repeat procedure with remaining mixture.

Pour soup into bowls; top with yogurt. Serve with jalapeno hot sauce, if desired.

Yield: 12 (1 cup) servings
Nutrition per serving: calories 96, percent calories from fat 16%, sodium160 mg, cholesterol 0 mg.

Cheddar Corn Muffins with Cilantro

1 cup cornmeal
1 cup all-purpose flour
1 1/2 teaspoon baking powder
1 teaspoon sugar
1 teaspoon salt
1 teaspoon baking soda
1 1/2 cups buttermilk
2 eggs
1/4 cup margarine melted
1 cup frozen corn, thawed
4 ounces sharp shredded cheddar cheese (about 1 cup)
1 red or green pepper, finely chopped, about 3/4 cup
2 tablespoons chopped fresh cilantro

Preheat oven to 400 degrees F. Coat 12 muffin cups with cooking spray. In a bowl combine cornmeal, flour, baking powder, sugar, salt and soda; set aside. Combine buttermilk, eggs and butter. Stir buttermilk mixture into cornmeal mixture with corn,
cheese, pepper and cilantro until just combined; do not over mix. Divide batter evenly among muffin cups. Bake 22-26 minutes or until lightly browned. Cool in pan on rack 5 minutes before removing.

Yield: 12 muffins
Nutrition per serving: calories 190, sodium 375 mg., cholesterol 57 mg.


Cornbread Stuffing

Basic Cornbread
1 c yellow cornmeal
1 c all-purpose flour
1 tsp. baking soda
1/3 c egg substitute
2/3 c skim milk
1/2 c plain nonfat yogurt
1 tbsp. honey

Additional Ingredients
1/4 c minced fresh parsley
1/4 c currants
2 tsps. baking powder
1/4 c chopped pecans
1/4 tsp. pepper
2 tsps. canola oil
1 1/2 c finely chopped fresh mushrooms
1 garlic clove, minced
1/4 tsp. dried thyme

Prepare cornbread first. In medium bowl, mix cornmeal, flour, baking powder, and baking soda. In another bowl, beat egg substitute slightly. Add skim milk, nonfat yogurt and honey, mix well. Pour liquids over the dry ingredients and stir just until dry ingredients are moistened. Do not overmix. Coat an 8 x 8 inch baking pan with vegetable cooking spray. Pour batter into pan and bake at 400F for 20-25 minutes, or until golden brown. Cool thoroughly, then crumble into a bowl. Heat the canola oil in a large nonstick skillet on medium-high heat. Add mushrooms, onion, garlic and thyme; saut 5 minutes or until vegetables are tender. Stir in crumbled cornbread, parsley, currants, pecans and pepper. Remove from heat. Place in container and keep refrigerated until ready to use.

Yield: 8 1/2-cup servings
Nutrition per serving: calories 277, percent fat calories 29%, sodium 350 mg., cholesterol <1 mg.

Cheesy Corn Bread

3 ounces low fat, mild or sharp cheddar cheese shredded
2 tablespoons sliced scallion greens
1 tablespoon margarine
1 8 1/2 OZ. box of cornbread mix (select a mix that does not contain lard)
1/3 Cup skim milk
l whole egg
1/2 Cup frozen kernel corn
vegetable oil spray

Preheat the oven to 400 degrees Fahrenheit. Melt margarine and place in a medium bowl. Add cornbread mix, milk and egg, stirring just until evenly blended. Do not overstir. Stir in cheese, scallions, corn and 3 drops hot pepper sauce. Spray a pie plate with vegetable oil spray and spread mixture evenly in the pie plate. Bake 18-20 minutes or until golden brown.

Yield: 8 servings
Nutrition per serving: calories 174, percent calories from fat 21%, sodium 570 mg, cholesterol 31 mg.

Summer Bean and Barley Salad

1 1/2 cups baby lima beans
1 cup cut green beans (1 inch pieces)
1 cup cut wax beans (1 inch pieces)
2 cups cooked barley, cooled and fluffed with a fork
1/2 cup diced red onion
1/2 cup diced green pepper
1/2 cup diced celery
1/3 cup red wine vinegar
2 tablespoons olive oil
2 teaspoons Dijon mustard
1 clove garlic, minced
1 teaspoon anchovy paste (optional)

In a large saucepan, over high heat, bring 1 1/2 quarts water to a boil. Add the lima beans, green and wax beans. Cook for 8 minutes or until just tender. Drain and rinse with cold water. shake off excess water. Transfer to a large bowl.

Add the barley, diced red onion, green pepper and celery. Toss lightly.

In a small bowl, wisk together the vinegar, olive oil, mustard, garlic and anchovy paste. Pour over the salad and toss well. Refrigerate for 1-2 hours before serving.

Yield: 5 (1 cup) servings
Nutrition per serving: calories 188, percent calories from fat 23%, sodium 160 mg, cholesterol 0 mg.

Pinto Bean Casserole

1 1/2 cups freshly cooked pinto beans, drained
1/2 cup diced green pepper
2 scallions, minced
1 teaspoon olive oil
2/3 cup diced tomato
1 teaspoon chili powder
1/2 teaspoon dried oregano
1/2 teaspoon ground coriander
1/2 cup egg substitute
1/4 cup (1-2 ounces) reduced fat sharp cheddar cheese

In a large saucepan over medium heat, saut green pepper and minced scallion in olive oil for 5 minutes, or until soft. Stir in the drained pinto beans, tomato, chili powder, oregano and coriander. cook, stirring constantly, for 2 minutes. Remove from heat and stir in the egg substitute.

Coat a 2 cup casserole with vegetable cooking spray. Add the bean mixture and spread evenly. Sprinkle with shredded cheese. Bake at 375( F for 20 minutes, or until the filling is set.

Yield: 2 servings
Nutrition per serving: calories 260, percent calories from fat 20%, sodium 221 mg, cholesterol 9 mg.


Chunky Vegetarian Chili

1 tsp. olive oil
1 cup chopped onions
1 cup chopped green pepper
1/2 cup chopped celery
2 cups cubed potato (about 3 medium)
1 15-16 oz. can pinto beans rinsed & drained
1 15-16 oz. can black beans, rinsed & drained
1 cup sliced fresh mushrooms
1 cup cubed zucchini squash
1 14.5 oz can no-added-salt whole tomatoes, undrained and chopped
1 6-oz. can no-added-salt tomato paste
1 1/2 cups water
1 tbsp. chili powder
1 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. black pepper

Coat a large Dutch oven with vegetable cooking spray, add oil and heat until hot. Add chopped onions, green pepper, celery; saut 4-5 minutes, or until vegetables are crisp-tender. Add beans, potatoes and next nine ingredients; stir well. Bring to a boil, cover, reduce heat and simmer 30 minutes or until potatoes are cooked through. Stir occasionally while cooking.

Yield: 2 quarts (eight 1-cup servings)
Nutrition per serving: calories 170, percent fat calories 5%, sodium 386 mg., cholesterol 0 mg.

Fanciful Corn

1 large green pepper
1 medium fresh tomato
1 large carrot
1 teaspoon olive or cannola oil
1 10-ounce bag frozen corn
1 tablespoon water
black pepper

Wash and core the green pepper, chop into small pieces, slightly larger than a corn kernel. Wash the tomato and cut into small cubes. Peel the carrot and grate it using the large holes of the grater. Add tomato, carrot, frozen corn and water. Stir with wooden spoon. Cover and cook for 15 minutes, adding a dash of pepper before serving.

Yield: 4 servings
Nutrition per serving: calories 86, percent calories from fat 13%, sodium 13 mg, cholesterol 0 mg.

 


Green Beans and Peppers

1 cup low-sodium chicken broth
4 cups fresh whole green beans or 16 oz. package frozen green beans
1 tablespoon margarine
1 medium red pepper cut into strips
1/4 teaspoon garlic powder (optional)
salt and pepper to taste (optional)
2 tablespoons chopped parsley

If using fresh green beans, wash in cold water and snip off the ends. In a medium saucepan bring broth to a boil; add beans and cover. cook over medium heat for 8 – 12 minutes. If using frozen beans, time according to package directions. Melt margarine in a small skillet and add the pepper strips. Sprinkle in the garlic powder. Stir and cook until crisp-tender, about 6 minutes. Drain the green beans. In a serving bowl, add the cooked beans and pepper mixture; toss. Season with salt and pepper to taste. Sprinkle chopped parsley over the top.

Yield: 8 (12 cup) servings
Nutrition per serving: calories 43, percent calories from fat 42% (2 g.), sodium 20 mg. (without added salt), cholesterol 0 mg.

Dave's Bean Soup

1/2 pound dried Great Northern beans
1/2 pound dried lima beans
8 cups water
1 8 oz. can tomato sauce
2 pounds reduced-fat, low salt ham, cut into cubes
1 cup chopped onion
2 tablespoons beef-flavored bouillon granules
1 clove minced garlic
4 medium carrots, cut into 1/2 inch pieces
2 stalks celery, cut into 1/2 inch pieces
1 cup instant mashed potato flakes

Sort and wash beans; place beans in a large Dutch oven. Cover with water to a depth of 2 inches above beans. Bring to a boil for 2 minutes; remove from heat, cover and let stand 1 hour. Drain beans and return to pan. Add 8 cups water and next 5 ingredients. Bring to a boil; cover, reduce heat and simmer 2 hours or until beans are tender. Add carrot and celery; simmer 30 minutes or until tender. Add potato flakes; cook until slightly thickened, stirring often.

Yield: 17 (1 cup) servings
Nutrition per serving: calories 155, percent calories from fat 19% (3.2 g.), sodium 766 mg., cholesterol 26 mg.


Parmesan Zucchini Casserole

1 pound zucchini (cut into 1 inch lengthwise slices)
6 peeled garlic cloves Olive oil flavored cooking spray
1 cup Italian seasoned breadcrumbs
1 cup grated fresh Parmesan cheese
1 cup 2% reduced fat milk
1 cup fat-free ricotta cheese
1 teaspoon black pepper dash of salt
1/8 teaspoon ground nutmeg
1 large egg
1 cup diced fresh tomato
1 cup chopped fresh basil leaves
1 teaspoons vegetable oil

Preheat broiler. Place zucchini and garlic in a non-stick baking sheet and coat with cooking spray. Broil 5 minutes or until garlic and zucchini are lightly browned. Remove garlic from baking sheet and mince. Set zucchini aside. Combine garlic, breadcrumbs, and Parmesan cheese; set aside. Mix milk, ricotta cheese, pepper, salt, nutmeg and egg in a medium bowl and set aside. Combine tomatoes, basil, and oil in a bowl and set aside. Preheat oven to 400 degrees Fahrenheit. Spread _ cup milk mixture in bottom of an 11 X 7-inch baking dish coated with cooking spray. Arrange zucchini slices covering the bottom of the pan and top with 1/3 cup of the breadcrumb mixture and _ cup of milk mixture. Repeat layers ending with zucchini slices. Top with tomato mixture and sprinkle with remaining breadcrumb mixture. Bake for 45 minutes or until brown and bubbly.

Yield: 6 servings
Nutrition per serving: calories 135, percent calories from fat 31%, carbohydrates 15.4 g., sodium 486 mg., cholesterol 45 mg.

Winter Squash Soup

2 tablespoons lite margarine
1 cup finely chopped onion
2 teaspoons curry powder
3 pounds butternut squash, peeled and cut in to 1 inch pieces
2 cans (14 ounces each) defatted chicken broth
2 cups water
1 teaspoon peeled, grated fresh ginger
1/2 teaspoon ground pepper
1/2 cup plain nonfat yogurt

Melt margarine in a Dutch oven over medium heat. Cook onions 2 minutes, stir in curry powder and cook an additional minute. Stir in squash, broth, water, ginger and pepper. Increase heat to high and bring mixture to a boil; reduce heat and simmer 15-20 minutes, or until squash is tender. Puree this mixture in a blender in batches. Transfer each batch to a large bowl, then return to Dutch oven when last batch is pureed.

Simmer soup in the Dutch oven 5-10 minutes, or until heated through. Top each serving with 1 tablespoon yogurt, slightly mixed in.

Yield: 6 servings
Nutrition per serving: calories 165, percent calories from fat 30%, sodium 761 mg, cholesterol 11 mg.

Three Sisters Stew

l tablespoon olive or cannola oil
l large onion, sliced
l clove garlic, crushed
l jalapeno chili, finely chopped
4 cups yellow summer squash, sliced (about 1 pound)
4 cups zucchini, cut into l inch pieces (about 2 medium)
4 cups butternut squash, peeled and cubed (about 1 large)
3 cups green beans, cut into l inch pieces (about 1 pound)
l cup frozen whole kernel corn
l teaspoon dried thyme leaves
2 l6-ounce cans kidney beans, undrained

Heat oil in Dutch oven over medium heat. Cook onion, garlic and chili in oil about 2 minutes, stirring occasionally, until onion is tender. Stir in remaining ingredients. Cook over low heat 10-15 minutes, stirring frequently until squash is tender

Yield: 6 servings
Nutrition per serving: calories 310, percent calories iron fat 12%, sodium 360 mg, cholesterol 0 mg.

Good for You Pumpkin Muffins

1 cup raisins
1/2 cup unsweetened orange juice
1/2 cup egg substitute
1 cup canned pumpkin
1/2 cup sugar
1/2 tsp. ground cloves
1 tsp. ground cinnamon
1/2 tsp. salt
1/3 cup canola oil
1 cup all-purpose flour
3/4 cup whole wheat flour
1 1/2 tsp. baking powder
1/2 tsp. baking soda

Soak raising in orange juice for 5 minutes. Do not drain.
In large mixing bowl, stir in pumpkin, egg substitute, sugar, cloves, cinnamon and salt. Add oil, mix well. Stir together flours, baking powder and baking soda. Add to pumpkin mixture with the raisin-orange juice mixture and stir to mix. Fill paper-lined muffin cups 2/3 full. Bake at 400F for about 25 minutes. Remove from muffin tins and cool on wire rack.

Yield: 18 muffins
Nutrition per serving: calories 142, percent fat calories 28%, sodium 148 mg, cholesterol 0 mg.


Zucchini Medley

3 cups zucchini chunks
1 small sliced yellow onion
1 medium size fresh chopped tomato
1/2 cup fresh mushroom caps
1/2 teaspoon dried basil leaves
2 ounces low-fat grated cheddar cheese (about 1/2 cup)

Place all ingredients except the cheese in a microwave-safe 2 quart casserole dish. Microwave on high for 7-10 minutes or until vegetables are fork tender. Add the cheese and microwave on high for 30 seconds. Let stand for 2-3 minutes before serving.

Yield: 4 servings
Nutrition per serving: calories 39, fat 3 g., sodium 191 mg., cholesterol <5 mg.

Squash Zucchini Casserole

cooking spray
1/3 cup chopped onion
1 cup grated zucchini
1 cup grated yellow squash
2 tablespoons chopped fresh parsley
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon pepper
1ű4 cup fat-free egg substitute
1 tablespoon 1% low-fat milk
1/4 cup shredded reduced-fat sharp cheddar cheese

Coat a small skillet with cooking spray; place over medium-high heat until hot. Add onion; sauté 2 minutes. Add zucchini and yellow squash; sauté 3 minutes. Remove from heat; stir in 1 tablespoon parsley and next 3 ingredients. Combine egg substitute and milk, stirring with a wire whisk until smooth. Add milk mixture and 3 tablespoons cheese to squash mixture; stir. Spoon into a 5 x 7 inch baking dish coated with cooking spray. Sprinkle with 1 tablespoon cheese. Bake, uncovered at 350 degrees for 40 minutes or until set. Sprinkle with remaining chopped parsley.

Yield: 2 servings
Nutrition per serving: calories 95, percent calories from fat 32% (3.4 g.), sodium 297 mg., cholesterol 10 mg.


Squash and Corn with Tomatoes

1 1/2 tablespoons unsalted butter
3/4 pound zucchini cut into 1/2 inch slices
1 1/4 pounds summer squash cut into 1/2 inch slices
3/4 pound corn kernels (thawed if frozen)
1 1/4 pounds tomatoes, seeded and chopped
3 ounces canned green chilies, drained and thinly sliced
1 1/2 tablespoons minced cilantro or parsley

Melt butter in a heavy nonstick skillet over medium heat. Sauté zucchini, summer squash and corn 2 minutes. Add tomatoes, chilies and pepper to taste. Cover skillet and simmer 5-6 minutes or until zucchini is tender. Remove from heat. Stir in cilantro and serve.

Yield: 6 servings
Nutrition per serving: calories 131, percent calories from fat 25% (4.2 g.), sodium 197 mg., cholesterol 8 mg.

Cranberry Pumpkin Cake

1/2 cup chopped walnuts
3 tablespoons brown sugar
1 1/2 tablespoons toasted wheat germ
1/4 teaspoon pumpkin-pie spice
1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup toasted wheat germ
2 teaspoons baking powder
1 teaspoon pumpkin-pie spice
3/4 teaspoon salt
1/4 teaspoon baking soda
1 cup plain fat-free yogurt
3/4 cup canned pumpkin
1/2 cup packed brown sugar
2 tablespoons vegetable oil
1 large egg
1/2 cup sweetened dried cranberries (example: Craisins)
1 teaspoon grated orange rind
cooking spray

Preheat oven to 350 degrees F. combine first 4 ingredients in a small bowl; stir and set aside. Combine flours and the next 5 ingredients in a medium bowl; make a well in center of mixture. Combine yogurt, pumpkin, 1/2 cup brown sugar, oil and egg; stir well with a whisk. Add to flour mixture, stirring just until moist. Fold in cranberries and orange rind. Spoon batter into a 13x9 inch cake pan coated with cooking spray. Sprinkle with walnut mixture. Bake at 350 degrees for 25 minutes. Cool on a wire rack.

Yield: 12 servings
Nutrition per serving: calories 210, percent calories from fat 28% (6.6 g.), sodium 199 mg.,cholesterol 19 mg.

Recipes from http://oneida-nation.net/cookbook/index.html

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Marlboro,Chesterfield, Darlington County
Pee Dee Indian Tribe
4116 Redbud Road
McColl, South Carolina 29570