THREE SISTERS BUTTERNUT SQUASH CHILI RECIPE - 8 serving
https://www.aspicyperspective.com/three-sisters-butternut-squash-chili/
Slow Cooker Instructions also included below

5 cloves, Garlic
28 fluid ounce, crushed Fire Roasted Tomatoes
3.00 cup, Vegetable Broth
13.50 ounce can, Chopped Green Chiles
1 tbsp(s), Ground Cumin
1 tsp oregano, dried
1 bay leaf
0.50 cup, Cilantro
0.25 tsp, Salt and Pepper
1-1/4 cup, Corn
2 container (1 4/5 cup (130g) ea.), Black Beans (15 Oz. Can) (recipe calls for 3 but I use 2)
2 tbsp, Butter
1 large, Onion
1.50 medium, Green bell pepper (recipe calls for 2 poblano peppers but I am using green bell pepper)
3 lb(s), Japanese Pumpkin (I am substituting Kobacha squash but recipe calls for butternut)

Instructions

Prep and chop all the produce. Cut the butternut squash in half, then peel with a vegetable peeler. Scoop out the seeds with a spoon and discard. Chop into even 1/2 inch cubes.

Set a large 7-8 quart saucepot over medium heat. Add the onions, chopped poblano peppers, and minced garlic. Sauté for 5 minute to soften.

Add in the cubed butternut squash, rinsed beans, tomatoes, broth, green chiles in juices, frozen corn, and all spices. Add 1 teaspoon of salt, but save the cilantro for later.
Cover and simmer for 15-20 minutes, stirring occasionally. Then uncover and simmer another 5 minutes to thicken. Once the squash is fork-tender, remove the bay leaf. Taste, then salt and pepper as needed. Stir in the cilantro and serve.

Notes
Slow Cooker Instructions: Yes, you can make this in a crockpot! Sauté the onions, poblano peppers, and garlic on the stovetop. Then dump the veggies into a large 6+ quart slow cooker and add all remaining ingredients. Cover and cook on high for 2-4 hours, or on low for 5-7 hours.

Nutrition Facts - gathered from myfitnesspal for above ingredients

Servings 8.0

Amount Per Serving

calories 315

% Daily Value *
Total Fat 4 g - 6 %
Saturated Fat 2 g - 9 %
Monounsaturated Fat - 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 8 mg - 3 %
Sodium 1288 mg - 54 %
Potassium 1018 mg - 29 %
Total Carbohydrate 61 g - 20 %
Dietary Fiber 13 g - 53 %
Sugars 16 g
Protein 15 g - 30 %
Vitamin A - 287 %
Vitamin C - 48 %
Calcium - 26 %
Iron - 24 %

Beef Marsala Stew Recipe - Slow Cooker
Also lists instructions for a pressure cooker and dutch oven.
https://www.myrecipes.com/recipe/beef-marsala-stew

8 Sertvings - 350 calories (computed via myfitness pal)

2 tbsp, Wesson Canola Oil
2 lb(s), boneless chuck roast
1 tsp., Kosher Salt
12 ounce, Cipollini Onions
4 clove, Garlic
2 tbsp (30mL), Tomato Paste - Unsalted
10 tbsp(s), Marsala, Dry
1 tsp, Ground Black Pepper
8.00 ounce, Button Mushrooms - Raw
2 tbsp(s), All-Purpose Flour
1.50 cup (245 grams), Beef Stock - Unsalted
4 large, Carrots
1 tbsp(s), Thyme, fresh (3 sprigs)

Step 1
Heat a large, heavy skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of beef; cook 8 minutes or until well browned, turning to brown on all sides. Place browned beef in a 6-quart electric slow cooker; sprinkle with 1/8 teaspoon salt. Repeat procedure with remaining 1 tablespoon oil, remaining beef, and 1/8 teaspoon salt.

Step 2
Add onions to pan; cook 1 minute on each side or until browned. Add onions to slow cooker. Add garlic to pan; sauté 1 minute. Add tomato paste; cook 1 minute, stirring constantly. Add 1/2 cup wine, scraping pan to loosen browned bits; cook 2 minutes or until half of liquid evaporates. Add stock and pepper; bring to a simmer. Carefully pour stock mixture into slow cooker; nestle thyme sprigs into liquid. Top beef mixture with mushrooms; scatter carrots over top.

Step 3
Cover and cook on LOW for 7 1/2 hours.

Step 4
Strain mixture through a colander over a Dutch oven or large skillet; discard thyme sprigs. Bring cooking liquid to a boil; cook 6 minutes or until liquid is reduced to 2 cups. Stir in remaining 3/4 teaspoon salt. Combine remaining 2 tablespoons wine and flour, stirring with a whisk to form a slurry. Stir into cooking liquid; cook 1 minute or until bubbly and thickened, stirring constantly. Pour over beef mixture; toss gently to combine. Garnish with thyme sprigs.

ALTERNATE COOKING METHODS

Step 6
Pressure Cooker: Using a 6- or 7-quart pressure cooker, follow instructions through step 2. Close lid securely; bring to high pressure over high heat (about 4 minutes). Adjust heat to medium-high or level needed to maintain high pressure; cook 25 to 30 minutes. Remove from heat. Place cooker under cold running water to release pressure. Remove lid. Proceed with step 4.

Step 7
Dutch Oven: Using a large Dutch oven, follow instructions through step 2. Cover and bake at 300° for 2 1/2 hours or until beef is tender. Proceed with step 4.

Nutrition Facts (computed via myfitnesspal)
Servings 8.0
Amount Per Serving

calories 350

% Daily Value *
Total Fat 19 g - 29 %
Saturated Fat 7 g - 34 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 1 g
Cholesterol 79 mg26 - %
Sodium 298 mg - 12 %
Potassium 599 mg - 17 %
Total Carbohydrate 12 g - 4 %
Dietary Fiber 2 g - 7 %
Sugars 3 g
Protein 26 g - 53 %
Vitamin A 302 %
Vitamin C 8 %
Calcium 15 %
Iron 4 %

Meatball Soup

1 beaten egg white
1/2 c soft bread crumbs
1/4 c finely chopped onion
1/8 tsp garlic powder
1/8 tsp black pepper
8 oz lean ground beef
2 14 oz cans reduced sodium beef broth
1 14.5 oz can diced tomatoes with Italian herbs, drained
1 15 oz can garbanzo beans, rinsed and drained
1 c sliced fresh mushrooms
1/2 c water
1/2 c dried small bow tie pasta
3 c torn fresh spinach or 1/2 of a 10 oz package frozen chopped spinach, thawed and drained

Combine egg, bread crumbs, onion, garlic powder, and pepper. Add meat and shape into small meatballs. Cook meatballs and set aside. Stir together broth, undrained tomatoes, garbanzo beans, mushrooms, and water. Bring to boiling and add pasta. Reduce heat and simmer, uncovered for 10-12 minutes or until pasta is tender. Stir in meatballs and spinach. Cook for 1-2 minutes until fresh spinach wilts, or frozen spinach is heated through.

Notes:
I omit the mushrooms because I don't like them and I use frozen spinach. You can also use any shape of pasta. I have used ditalini, bow ties, cavatelli, and even small shells. I also use the whole egg, and usually add salt to the meatballs (although the recipe doesn't call for it). You could use frozen meatballs, but it's not as good that way. I cook my meatballs in the oven, but you can cook them in a skillet if you prefer (it's a little quicker that way).

Recipe yields about 7 cups of soup and takes about 35-45 minutes from start to finish.

https://www.pinterest.com/sherisellars/soup/

This content has been removed.

3.50 cup, Butternut Squash
0.75 cup, chopped, Carrots
0.50 cup, chopped, Onion
0.25 cup, Milk - Fat Free
2.33 cup, Chicken Broth low sodium
1 tbsp, ground, Black pepper
1 tbsp, Butter

melt butter, add onions and carrots and sauté
add butternut squash and low soidum chicken broth
Bring to a boil, cover, reduce heat and simmer for 25 minutes

remove from heat add milk and put in blender and puree. keep the little center piece off the lid and cover with a clean towel so that the steam can escape.


Nutrition Facts
Servings 4.0

Amount Per Serving: calories 129
% Daily Value *
Total Fat 3 g 5 %
Saturated Fat 2 g 9 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 8 mg 3 %
Sodium 354 mg 15 %
Potassium 718 mg 21 %
Total Carbohydrate 26 g 9 %
Dietary Fiber 8 g 30 %
Sugars 10 g
Protein 4 g 8 %
Vitamin A 597 %
Vitamin C 64 %
Calcium 30 %
Iron 6 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.