Savory Butternut Squash Soup

I’ve tried very hard to expose my kids to a wide variety of foods – even the ones that I don’t personally like. As they’ve gotten older, I’ve tried branching out with my own diet as well. I will admit that a part of this “branch out” journey has been due to the fact that I attempt to follow a fairly WW (formerly Weight Watchers) friendly diet these days.
WW allows you to eat as much as you want (within reason, of course) of certain fruits, vegetables, and lean proteins. I’m always looking for ways to make those ‘leaner’ foods a larger part of my diet….because I am also all about a larger portion!  I’d tried some other recipes with winter squash but just wasn’t too thrilled with them. Winter squashes tend to have a slightly sweeter flavor, which isn’t usually what I’m looking for as a meal. So, when you can’t find what you want, you make it, right? Hence this Savory Butternut Squash Soup that is more on the spicy side and totally hits the spot.  ~Tracy
SquashSoup
Ingredients:
1 large butternut squash
½ T. chili powder
½ T. paprika
½ t. red pepper flakes
¼ tsp. ground cumin
1 tsp. garlic salt
½ c. finely chopped yellow or white onion
½ c. finely chopped red bell pepper
2 ½ c. fat free chicken broth
¼ c. parmesan cheese
feta cheese for topping, if desired
Preheat oven to 400.
Split the butternut squash lengthwise and place open side down on a sheet pan that has been lined with parchment or sprayed.
Roast the squash for 45 – 60 minutes until fork tender. Baking time will vary by oven and depends upon the size of the squash. Allow your squash to cool to room temperature.
Remove the seeds and stringy area and discard. Scoop out the squash and puree until smooth. If you have an immersion blender they work great for this step.  I use this one.
In a large sauce pan or soup pot, mix the pureed squash with all other ingredients except the feta cheese.
Saute on low for 30 min. Be careful to allow the soup mixture to boil as this could lead to scorching on the bottom.
Serve your soup topped with 2 T. crumbled feta cheese.
This soup makes approximately five 1-cup servings, but this may vary depending upon the size of your squash. The soup is one WW points per serving.
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Savory Butternut Squash Soup

Main Dish, Side Dishes, soup, Uncategorized, veggies, Weight Watchers

Savory Butternut Squash Soup

Ingredients

    Ingredients:
  • 1 large butternut squash
  • ½ T. chili powder
  • ½ T. paprika
  • ½ t. red pepper flakes
  • ¼ tsp. ground cumin
  • 1 tsp. garlic salt
  • ½ c. finely chopped yellow or white onion
  • ½ c. finely chopped red bell pepper
  • 2 ½ c. fat free chicken broth
  • ¼ c. parmesan cheese
  • feta cheese for topping, if desired

Instructions

  1. Preheat oven to 400.
  2. Split the butternut squash lengthwise and place open side down on a sheet pan that has been lined with parchment or sprayed. Roast the squash for 45 – 60 minutes until fork tender. Baking time will vary by oven and depends upon the size of the squash.
  3. Allow your squash to cool to room temperature. Remove the seeds and stringy area and discard. Scoop out the squash and puree until smooth. If you have an immersion blender they work great for this step.
  4. In a large sauce pan or soup pot, mix the pureed squash with all other ingredients except the feta cheese.
  5. Saute on low for 30 min. Be careful to allow the soup mixture to boil as this could lead to scorching on the bottom.
  6. Serve your soup topped with 2T. crumbled feta cheese.

Notes

This soup makes approximately five 1-cup servings, but this may vary depending upon the size of your squash.  The soup is only one WW points per serving.

https://foursistersdish.com/2019/11/19/savory-butternut-squash-soup/

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Chicken Fajita Soup

chicken fajita soup

I love a re-make of a classic dish everyone knows and loves.  This recipe was actually born on a whim.   I was trying to think of something different for dinner (sound familiar??).  Chicken fajitas kept coming to mind but it really wasn’t quite what I wanted.   I decided to take chicken fajitas and all those great flavors and make it into a soup.  Why not!!??   It is hearty and delicious, warm and comforting.  It has all the familiar flavors but in soup form.   It’s fabulous and has joined the list of regular dinners in our house.

Ingredients:

  • 1 lb. boneless, skinless chicken breast
  • 2 tsp vegetable oil, divided
  • 1 medium onion, sliced into half circles
  • 1 large medium bell pepper, sliced into thin strips
  • 1 T. water
  • 2 cloves garlic, minced
  • 2/3 c. canned fire roasted tomatoes
  • 1/3 c. Ro-tel tomatoes and green chilies
  • 1 (15 oz) can pinto beans, drained and rinsed
  • 1/8 tsp black pepper
  • 2 T fajita seasoning (from the packet – I used McCormicks)
  • 5 c. fat free chicken broth

Slice chicken into thin strips and remove all fat.  Separate into two batches.   In a heavy dutch oven or soup pot spread 1 teaspoon oil in bottom of pan.   Turn on heat to medium-high.  Once pot is heated, add the first half of the chicken.   Sprinkle with salt and pepper.   Add garlic powder and onion powder if desired.   Brown chicken on all sides then remove to a dish and repeat with second half, after adding the other teaspoon of oil to pan.    Keep chicken covered and warm.

After the chicken is browned and removed from pot, reduce heat to medium and add onion.  Sauté the onion for about 3 minutes, until it begins to soften.  Add bell pepper and 1 T. water.  Continue to cook and stir for about 2 minutes then add garlic.  Continue until the garlic becomes fragrant.

Add fire roasted tomatoes, Ro-tel tomatoes, beans and seasonings.  Slowly add in chicken broth. Stir until combined.

Bring to a simmer and add chicken.  Simmer for an additional 15 minutes.

Serve with heated tortillas, cheese, avocado or guacamole, if desired

Makes nine 1 cup servings.

WW Info.:  Makes 9 1-cup serving at just 1 point each.

Chicken Fajita Soup

Chicken, Mexican Food, soup, Uncategorized, Weight Watchers

Chicken Fajita Soup

Ingredients

  • 1 lb. boneless, skinless chicken breast
  • 2 tsp vegetable oil, divided
  • 1 medium onion, sliced into half circles
  • 1 large medium bell pepper, sliced into thin strips
  • 1 T. water
  • 2 cloves garlic, minced
  • 2/3 c. canned fire roasted tomatoes
  • 1/3 c. Ro-tel tomatoes and green chilies
  • 1 (15 oz) can pinto beans, drained and rinsed
  • 1/8 tsp black pepper
  • 2 T fajita seasoning (from the packet – I used McCormicks)
  • 5 c. fat free chicken broth

Instructions

  1. Slice chicken into thin strips and remove all fat. Separate into two batches. In a heavy dutch oven or soup pot spread 1 teaspoon oil in bottom of pan. Turn on heat to medium-high. Once pot is heated, add the first half of the chicken. Sprinkle with salt and pepper. Add garlic powder and onion powder if desired. Brown chicken on all sides then remove to a dish and repeat with second half, after adding the other teaspoon of oil to pan. Keep chicken covered and warm.
  2. After the chicken is browned and removed from pot, reduce heat to medium and add onion. Sauté the onion for about 3 minutes, until it begins to soften. Add bell pepper and 1 T. water. Continue to cook and stir for about 2 minutes then add garlic. Continue until the garlic becomes fragrant.
  3. Add fire roasted tomatoes, Ro-tel tomatoes, beans and seasonings. Slowly add in chicken broth. Stir until combined.
  4. Bring to a simmer and add chicken. Simmer for an additional 15 minutes.
  5. Serve with heated tortillas, cheese, avocado or guacamole, if desired
  6. Makes nine 1 cup servings.

Notes

WW Info.:  This makes 9 1-cup servings at only 1 point each!

https://foursistersdish.com/2019/10/29/chicken-fajita-soup/

Italian Vegetable Soup

This soup happened on a Sunday when I was looking for something to accompany our simple chicken breast supper.  I had a lot of random veggies in the fridge that needed to be used before the work-week started. Why?  We all know once Monday rolls around nobody is getting any real cooking done, and veggies left in the crisper are going to their graves. I decided I might as well use everything I had and turn it into a soup that I could have for lunch all week at work.

That Sunday afternoon, this Italian Vegetable Soup was born, and it’s become one of my favorite soups to make since then.  I make it often.  It’s delicious all by itself (and zero SmartPoints on WW, by the way!) but, if you really want to kick it up a notch, add some parmesan and croutons.  Yes, please!  When I want it as more of a main dish, I toss in some pre-cooked turkey sausage (sliced links or crumbles either one are perfect).  You see why I like this soup… so customizable and flavorful!   ~Erin

ItalianVegetableSoupLogo

Ingredients:

  • 1 large onion, diced
  • 1 medium bell pepper, diced
  • 1 c. finely diced carrots
  • 3 ribs celery, diced
  • 1 T. olive oil
  • 3-4 cloves garlic, minced
  • 4 medium zucchini, cut into bite-sized pieces
  • 2 T. Italian seasoning
  • 1-2 tsp. crushed red pepper
  • 1 tsp. salt
  • 2 cans (14.5 oz. each) fire roasted tomatoes
  • 6 c. chicken broth
  • Optional toppings:  parmesan cheese, croutons, precooked sausage (sliced links or crumbled)

Heat olive oil over medium heat in a large stock pot.  Sauté onion, bell pepper, carrots, and celery for a few minutes until onions are translucent and veggies are tender.

Add garlic and cook until fragrant, a minute or two.

Add zucchini and seasonings; cook for a few minutes, stirring occasionally.

Add tomatoes and broth and simmer until zucchini is tender to your preference.

WW Info.:  This recipe makes approximately 10 cups.  Each 1-cup serving is zero SmartPoints on the Freestyle plan.  Be sure to add points for any additional toppings.

Italian Vegetable Soup

soup, veggies, Weight Watchers

Italian Vegetable Soup

Ingredients

  • 1 large onion, diced
  • 1 medium bell pepper, diced
  • 1 c. finely diced carrots
  • 3 ribs celery, diced
  • 1 T. olive oil
  • 3-4 cloves garlic, minced
  • 4 medium zucchini, cut into bite-sized pieces
  • 2 T. Italian seasoning
  • 1-2 tsp. crushed red pepper
  • 1 tsp. salt
  • 2 cans (14.5 oz. each) fire roasted tomatoes
  • 6 c. chicken broth
  • Optional toppings: parmesan cheese, croutons, precooked sausage (sliced links or crumbled)

Instructions

  1. Heat olive oil over medium heat in a large stock pot. Sauté onion, bell pepper, carrots, and celery for a few minutes until onions are translucent and veggies are tender.
  2. Add garlic and cook until fragrant, a minute or two.
  3. Add zucchini and seasonings; cook for a few minutes, stirring occasionally.
  4. Add tomatoes and broth and simmer until zucchini is tender to your preference.

Notes

WW Freestyle Info.:  This recipe makes approximately 10 cups.  Each 1-cup serving is zero SmartPoints.  Be sure to add points for any additional toppings.

https://foursistersdish.com/2019/09/17/italian-vegetable-soup/

Lower Carb Chicken Noodle Soup

Have I mentioned that my sisters and I are big fans of old fashioned comfort food?  Especially during the winter, I’m capable of carb loading like your average pre-hibernation bear.  Bread, noodles, and baked goods take the place of all other food groups. I have lovingly joked that I am blessed with a large, loud, and loving family….but not blessed with the genetics of a fast metabolism.  I also have two teenage boys to feed who have inherited their mother’s love of carbs. So, in the interest of health for all of us, I always look for ways to cut even the smallest amount of fat or carbs from our diet without sacrificing flavor.  Bless the hearts of those of you can be successful on seriously low or no carb diets. You have the will power of Super Woman (or man) in my opinion, but the reason I love Weight Watchers – now known as “WW” with the tag line of Wellness Works, because it really does work – and I can still eat the carbs!!

This recipe is born from one of my taste tests of a pasta product called Carba-Nada Egg Fettuccine from the Al Dente Pasta Company.  One cup of regular cooked egg noodles is 6 WW Freestyle Points. These Carba-Nada Fettuccine Noodles are only 4 WW Freestyle Points for one and a half cups!  More for less is always great in my book, and nobody in my family had any clue that they were a little bit healthier, and a little lower carb, than regular egg noodles.  

You can find the egg noodles using this link.  I highly recommend them! 

Ingredients:
  • 2 tsp. extra virgin olive oil
  • 1T. reduced calorie margarine
  • 1 tsp. salt
  • 1/2 tsp. black pepper
  • 1/2 c. finely chopped white or yellow onion
  • 3/4 c. finely chopped celery
  • 1/2 c. chopped baby carrots
  • 1 bay leaf
  • 5 cups fat free chicken broth
  • 1 10 oz. can Campbell’s 98% Fat Free Cream of Chicken Soup
  • 10 oz. fat free milk (one soup can)
  • 2 c. chopped or shredded chicken breast (I use shredded rotisserie chicken breast)
  • ~1 10 oz. package Carba Nada Egg Fettuccini

Instructions:  

  1. Gently heat the olive oil and margarine in a large stock pot.
  2. Once heated, place your celery, onions, and carrots into the stock pot.
  3. Cook over medium heat until vegetables begin to soften slightly.
  4. Add salt, pepper, the bay leaf, chicken broth, cream of chicken soup, and milk.
  5. Stir gently to combine and bring to a low simmer.
  6. Add chicken breast and the entire package of egg noodles.
  7. Simmer slowly until the noodles are cooked to an al dente texture. Probably no more than 6 or 7 minutes, but check them frequently.
  8. Remove the bay leaf and discard it before serving.

WW Freestyle Info.:  This recipe makes approximately 9 one cup servings. Each serving is 3 points using the Carba-Nada pasta. Using regular egg noodles, each serving is 5 points.

Lower Carb Chicken Noodle Soup

Main Dish, pasta, soup, Weight Watchers

Lower Carb Chicken Noodle Soup

Ingredients

    Ingredients
  • ~2 tsp. extra virgin olive oil
  • ~1T. reduced calorie margarine
  • ~1 tsp. salt
  • ~1/2 tsp. black pepper
  • ~1/2 c. finely chopped white or yellow onion
  • ~3/4 c. finely chopped celery
  • ~1/2 c. chopped baby carrots
  • ~1 bay leaf
  • ~5 cups fat free chicken broth
  • ~1 10 oz. can Campbell's 98% Fat Free Cream of Chicken Soup
  • ~10 oz. fat free milk (one soup can)
  • ~2 c. chopped or shredded chicken breast (I use shredded rotisserie chicken breast)
  • ~1 10 oz. package Carba Nada Egg Fettuccini

Instructions

  1. Gently heat the olive oil and margarine in a large stock pot.
  2. Once heated, place your celery, onions, and carrots into the stock pot.
  3. Cook over medium heat until vegetables begin to soften slightly.
  4. Add salt, pepper, the bay leaf, chicken broth, cream of chicken soup, and milk.
  5. Stir gently to combine and bring to a low simmer.
  6. Add chicken breast and the entire package of egg noodles.
  7. Simmer slowly until the noodles are cooked to an al dente texture. Probably no more than 6 or 7 minutes, but check them frequently.
  8. Remove the bay leaf and discard it before serving.

Notes

This recipe makes approximately 9 one cup servings. Each serving is 3 WW Freestyle Points using the Carba-Nada pasta. Using regular egg noodles, each serving is 5 WW Freestyle Points.

https://foursistersdish.com/2019/02/25/lower-carb-chicken-noodle-soup/

We would earn a fraction of the funds should you choose to order your egg noodles via our Amazon affiliate links, though it won’t cost you any extra.

The Best Taco Soup

Years ago when I was newly married, Tracy sent me a recipe box for my birthday.  Included were several recipes that she had handwritten. This is one of my favorites from that now well-used box.  I have made this more times than I can count and it’s always a hit. Taco Soup is a stick-to-your-ribs meal in one pot.   This version is different than any other I have seen. The addition of ranch dressing (trust me here, do not leave this out!!) adds another layer of flavor and creaminess.  We love to serve it with warm, buttered corn bread. This recipe makes a lot, so cutting it in half is feasible, but the leftovers are worth making the whole batch!!  ~Kathy

IMG-3227

Ingredients:
  • 2 lbs. lean ground beef (93/7) or 99% lean ground turkey
  • 1 medium onion, chopped
  • 2 pkg taco seasoning (1.3 oz each)
  • 2 (15 oz) cans chili beans or ranch style beans
  • 1 (15 oz) can kidney beans, mostly drained
  • 1 (15 oz) can corn, drained (or 1 ¼ c. frozen corn)
  • 2 (15 oz) cans stewed or diced tomatoes
  • 1 (10 oz) can Ro-tel diced tomatoes with green chilis – you can use mild, original or hot depending on your preference
  • 1 ¼ c. water*
  • 1 c. Greek Yogurt Ranch Dressing (we use Hidden Valley)

Instructions: 

  1. In a large pot, brown ground beef, adding onion part way through the cooking process.
  2. Remove to drain any excess oil.
  3. Return to pot and add remaining ingredients.
  4. Simmer on low heat for 30 minutes.

WW Freestyle Info.: This recipe makes about 11 cups. Each 1-cup serving is 6 points per serving if made with lean ground beef. When made with 99% lean ground turkey, each serving is 2 points.

** If you live at high altitude, increase the amount of water to 1 ½ cups.

The Best Taco Soup

Main Dish, soup, Uncategorized

11, 1 cup servings

The Best Taco Soup

Ingredients

    Ingredients
  • ~2 lbs. lean ground beef (93/7) or 99% lean ground turkey
  • ~1 medium onion, chopped
  • ~2 pkg taco seasoning (1.3 oz each)
  • ~2 (15 oz) cans chili beans or ranch style beans
  • ~1 (15 oz) can kidney beans, mostly drained
  • ~1 (15 oz) can corn, drained (or 1 ¼ c. frozen corn)
  • ~2 (15 oz) cans stewed or diced tomatoes
  • ~1 (10 oz) can Ro-tel diced tomatoes with green chilis - you can use mild, original or hot depending on your preference
  • ~1 ¼ c. water
  • ~1 c. Greek Yogurt Ranch Dressing (we use Hidden Valley)

Instructions

  1. In a large pot, brown ground beef, adding onion part way through the cooking process.
  2. Remove to drain any excess oil.
  3. Return to pot and add remaining ingredients.
  4. Simmer on low heat for 30 minutes.

Notes

This recipe makes about 11 cups. Each 1 cup serving is 6 WW points per serving if made with lean ground beef. When made with 99% lean ground turkey, each serving is 2 WW points.

** If you live at high altitude, increase the amount of water to 1 ½ cups.

https://foursistersdish.com/2018/10/29/the-best-taco-soup/

Zucchini Soup

I recently did a 28 day challenge at a local gym, Signature Fitness.  The challenge included 4 trainer-led (killer! – but doable) workouts per week and a meal plan.  Well, I didn’t exactly follow the meal plan (I do Weight Watchers anyway so I felt no need to deviate from that) but I did try to eat more “clean” during the challenge.  I didn’t win the 4 week challenge but I did lose a few pounds (which was not my goal) and some inches (that was more my focus).  Even though I didn’t follow the meal plan exactly, I did try a few of the recipes.  This Zucchini Soup is one of those.  It’s a very summery soup… does that make sense for a soup?  It does in this situation… it’s so fresh tasting!  You have a couple options for flavors here.  The original recipe calls for fennel.  I loved it with the fennel, but not all members of my family are fennel fans so I often make it with dill instead.  I love it just as much with dill, and it’s delicious served warm or cold, either one!  ~Erin

ZuchiniSoupLogo.jpg

Ingredients:
  • 1 tsp. extra virgin olive oil
  • 3 medium zucchini, peeled and chopped
  • ½ a medium white or yellow onion, chopped
  • 1 tsp. dried fennel seed OR ½ tsp dried dill weed (not both!)
  • 3 c. low-sodium chicken stock
  • Salt, to taste (plus black pepper if using fennel)

Instructions:

  1. Heat olive oil in a medium pot with zucchini, onion, and fennel seed (if using).
  2. Sautee over medium heat until onion becomes translucent.
  3. Add chicken stock and dill, if using instead of fennel.
  4. Simmer until zucchini is very tender (about 10-15 minutes).
  5. Turn off the heat and let it cool for a few minutes, then blend with an immersion blender. If you do not have an immersion blender, let the mixture cool to almost room temp and then puree in your blender. Do not put hot liquids in the blender.
  6. Add salt (and pepper if you used fennel as the spice – pepper is not necessary if you used dill) to taste.
  7. If you used fennel, you may want to strain out the seeds at this point; they don’t blend.
  8. Serve warm or cold.

WW Freestyle Info: This soups makes about 4 one-cup servings. Each serving is ZERO points!

Zucchini Soup

Main Dish, Side Dishes, soup, Uncategorized, veggies, Weight Watchers

Zucchini Soup

Ingredients

    Ingredients
  • 1 tsp. extra virgin olive oil
  • 3 medium zucchini, peeled and chopped
  • ½ a medium white or yellow onion, chopped
  • 1 tsp. dried fennel seed OR ½ tsp dried dill weed (not both!)
  • 3 c. low-sodium chicken stock
  • Salt, to taste (plus black pepper if using fennel)

Instructions

  1. Heat olive oil in a medium pot with zucchini, onion, and fennel seed (if using).
  2. Sautee over medium heat until onion becomes translucent.
  3. Add chicken stock and dill, if using instead of fennel.
  4. Simmer until zucchini is very tender (about 10-15 minutes).
  5. Turn off the heat and let it cool for a few minutes, then blend with an immersion blender. If you do not have an immersion blender, let the mixture cool to almost room temp and then puree in your blender. Do not put hot liquids in the blender.
  6. Add salt (and pepper if you used fennel as the spice – pepper is not necessary if you used dill) to taste.
  7. If you used fennel, you may want to strain out the seeds at this point; they don’t blend.
  8. Serve warm or cold.

Notes

Weight Watchers info: This soups makes about 4 servings of 1 cup each. Each serving is zero SmartPoints!

https://foursistersdish.com/2018/06/11/zucchini-soup/

Crock Pot Chicken Verde – 3 Ways

This recipe was born of necessity.  I needed lunch for the week and this is what I had in the pantry and freezer.  Well, let me tell you, it was a happy accident because, in just about 5 minutes of prep work, I had this going in the crockpot.  The result is 3 recipes in one! Throughout the week, I ate this as a dip (my favorite way), a soup with the addition of a little chicken broth, and a rice bowl…so versatile, so delicious!  ~Erin

VerdeChickenCollageLogoRight

Ingredients:
  • 1 ½ lb. boneless, skinless chicken breasts (I use the individually frozen kind)
  • 1 can (16 oz.) pinto beans, drained & rinsed
  • 1 can (16 oz.) fat free refried beans
  • 1 can (15 oz.) whole kernel corn
  • 1 c. fat free salsa verde
  • 1 can (4 oz.) diced green chiles
  • 2 – 3 T. ground cumin (I used 3 because I love cumin)
  • 1 ½ tsp. garlic salt
  • 2 tsp. garlic powder
  • 2 tsp. onion powder
  • Corn chips, for dipping (I use Good Thins The Corn One – found in the cracker aisle), optional
  • Cooked rice, optional for serving
  • Fat free chicken broth, optional
  • Chopped cilantro, optional
  • Cheese, optional

Instructions: 

  1. Place frozen chicken breasts in the bottom of your slow cooker. (You can use thawed breasts too but keep in mind it may cook faster.)
  2. Pour in beans, refried bean, corn, green chiles, & spices.
  3. Cook on high for 4 hours or low for 8 hours.
  4. Within the last 30 minutes of cooking, remove the chicken, shred, and add back to the slow cooker.
  5. Stir to combine the ingredients.
  6. Three ways to serve: 1. As a dip, serve with chips. 2. Add broth for a soup. Top with cheese, green onions, or chopped cilantro if desired. 3. Over rice; add cheese, green onions or cilantro if desired.

WW Freestyle Info: This is ZERO points. Be sure to calculate your added points if you serve with rice, cheese, or chips.

Chicken Verde – 3 Ways

Appetizer, Crock Pot, Main Dish, Slow Cooker, soup, Uncategorized, Weight Watchers

Chicken Verde – 3 Ways

Ingredients

    Ingredients:
  • ~1 ½ lb. boneless, skinless chicken breasts (I use the individually frozen kind)
  • ~1 can (16 oz.) pinto beans, drained & rinsed
  • ~1 can (16 oz.) fat free refried beans
  • ~1 can (15 oz.) whole kernel corn
  • ~1 c. fat free salsa verde
  • ~1 can (4 oz.) diced green chiles
  • ~2 - 3 T. ground cumin (I used 3 because I love cumin)
  • ~1 ½ tsp. garlic salt
  • ~2 tsp. garlic powder
  • ~2 tsp. onion powder
  • ~Corn chips, for dipping (I use Good Thins The Corn One – found in the cracker aisle), optional
  • ~Cooked rice, optional for serving
  • ~Fat free chicken broth, optional
  • ~Chopped cilantro, optional
  • ~Cheese, optional

Instructions

  1. Place frozen chicken breasts in the bottom of your slow cooker. (You can use thawed breasts too but keep in mind it may cook faster.)
  2. Pour in beans, refried bean, corn, green chiles, & spices.
  3. Cook on high for 4 hours or low for 8 hours.
  4. Within the last 30 minutes of cooking, remove the chicken, shred, and add back to the slow cooker.
  5. Stir to combine the ingredients.
  6. Three ways to serve: 1. As a dip, serve with chips. 2. Add broth for a soup. Top with cheese, green onions, or chopped cilantro if desired. 3. Over rice; add cheese, green onions or cilantro if desired.
  7. Weight Watchers info: This is ZERO SmartPoints on Freestyle. Be sure to calculate your added points if you serve with rice, cheese, or chips.
https://foursistersdish.com/2018/03/22/chicken-verde-3-ways/

Easy One-Pot Tortilla Soup

I try really hard (well, most of the time) not to let the weekends get the best of my eating habits.  Sometimes though, I need to feel like I’m eating an indulgent food that I’d order at a restaurant on a Saturday night out with friends. That is, if I don’t get the enchiladas, but that’s something for a different post.  I hope you and yours love this tortilla soup as much as I do….it’s so good, and doesn’t wreck your entire diet (I’ve recently started adding a can of Cannellini, or  white pinto beans, to make this soup even heartier for no extra WW points).  Only 1 WW Freestyle Point per cup!  ~Tracy

Ingredients:

½ T. extra virgin olive oil

1 medium yellow onion, finely chopped

½ c. red bell pepper, seeded and chopped

½ c. green bell pepper, seeded and chopped

3 cloves garlic, finely chopped or pressed

2 cans (4.5 oz.) chopped and peeled green chilies

2 tsp. ground cumin

1 pinch cayenne pepper (or to taste)

1/2 tsp. salt

3 c. chopped white meat chicken (I use shredded rotisserie chicken breast)

32 oz. fat free chicken broth

2/3 c. mild red enchilada sauce (I use Old El Paso)

1 15 oz. can Cannellini Beans (I use Bush’s)

½ c. nonfat plain Greek yogurt

2 limes, quartered

4 avocados, peeled and chopped (optional but highly recommended)

tortilla strips (optional)

Instructions:

In large (3 quart) stock pot, sauté onion, peppers, chiles, and garlic until the onion begins to become translucent.  Add cumin, cayenne, and salt and stir to blend.  Stir in chicken, enchilada sauce, and broth.   Bring to a boil, reduce heat, add beans and then simmer for 15-20 minutes.  

Right before serving, stir a small amount of hot broth from the soup into the Greek yogurt to temper yogurt.  Stir yogurt mixture into soup.  

Serve each bowl topped with ¼ of an avocado, peeled and chopped into small chunks.  Squeeze a lime wedge over the top of soup / avocado and serve.  If desired, top with crunchy tortilla strips (don’t forget to include the avocado and tortilla strips in your WW points if you add those).

Weight Watchers Info.:  Makes 8, 1 cup servings.  Each cup is 1 Weight Watchers SmartPoint on the Freestyle program, not including optional garnishes. 

 

Easy One-Pot Tortilla Soup

Main Dish, soup, Uncategorized, Weight Watchers

Easy One-Pot Tortilla Soup

Ingredients

  • ½ T. extra virgin olive oil
  • 1 medium yellow onion, finely chopped
  • ½ c. red bell pepper, seeded and chopped
  • ½ c. green bell pepper, seeded and chopped
  • 3 cloves garlic, finely chopped or pressed
  • 2 cans (4.5 oz.) chopped and peeled green chilies
  • 2 tsp. ground cumin
  • 1 pinch cayenne pepper (or to taste)
  • 1/2 tsp. salt
  • 3 c. chopped white meat chicken (I use shredded rotisserie chicken breast)
  • 32 oz. fat free chicken broth
  • 2/3 c. mild red enchilada sauce (I use Old El Paso)
  • 1 15 oz. can Cannellini Beans (I use Bush’s)
  • ½ c. nonfat plain Greek yogurt
  • 2 limes, quartered
  • 4 avocados, peeled and chopped (optional but highly recommended)
  • tortilla strips (optional)

Instructions

  1. In large (3 quart) stock pot, sauté onion, peppers, chiles, and garlic until the onion begins to become translucent. Add cumin, cayenne, and salt and stir to blend. Stir in chicken, enchilada sauce, and broth. Bring to a boil, reduce heat, add beans and then simmer for 15-20 minutes.
  2. Right before serving, stir a small amount of hot broth from the soup into the Greek yogurt to temper yogurt. Stir yogurt mixture into soup.
  3. Serve each bowl topped with ¼ of an avocado, peeled and chopped into small chunks. Squeeze a lime wedge over the top of soup / avocado and serve. If desired, top with crunchy tortilla strips (don’t forget to include the avocado and tortilla strips in your WW points if you add those).

Notes

WW Freestyle Info.: Makes 8, 1 cup servings. Each cup is 1 point, not including optional garnishes.

https://foursistersdish.com/2018/02/12/easy-one-pot-tortilla-soup/

Buffalo Ranch Chicken Chili

This recipe was inspired by my husband. When I created my Jalapeno Popper Chicken Chili, he suggested that Buffalo style might be another tasty variation. He was right! Even if you don’t love Buffalo wings, I am confident you will love this chili. It’s packed with flavor & has just the right amount of kick! ~Erin

buffaloranchcknchili_logo

Ingredients:

  • 4 oz. reduced fat or Greek cream cheese, softened
  • 1 (10 ¾ oz.) can Campbell’s Healthy Request Condensed Cheddar Soup
  • 32 oz. unsalted chicken stock
  • 2 lbs. boneless, skinless chicken breasts – individually frozen
  • ½ c. finely chopped carrots
  • ½ c. finely chopped celery
  • 3 cans (15.8 oz. each) great northern beans, drained and rinsed
  • 1 tsp. onion powder
  • 1 tsp. garlic powder
  • 1 package (about 8 tsp.) Hidden Valley dry ranch dressing mix
  • 1/3 c. Frank’s Red Hot Buffalo Wings sauce
  • Optional garnishes: real bacon bits, green onions, extra buffalo sauce

Slow Cooker Instructions:

In the pot of your slow cooker, whisk together softened cream cheese and condensed cheddar soup until well combined.

Whisk in chicken stock, dry ranch dressing mix, onion powder, garlic powder, and wing sauce. Stir in celery and carrots.

Add frozen chicken breasts (you can use thawed chicken if you prefer; just keep in mind it will cook faster).

Add beans but do not stir them in — leave them on top.

Cook 4-5 hours on high or 7-8 hours on low. When 1 hours of cook time is left, remove the chicken breasts, shred, and return to pot to finish cooking.

Garnish with a drizzle of Buffalo sauce, bacon bits, and green onions, if desired.

Electric Pressure Cooker Instructions:

In the pot of your pressure cooker, whisk together condensed cheddar soup, chicken stock, dry ranch dressing mix, onion powder, garlic powder, and wing sauce. Stir in celery and carrots.

Add frozen chicken breasts (you can use thawed chicken if you prefer; just keep in mind it will cook much faster – refer to your pressure cooker manual for cook times).

Pressurize and cook 40 minutes, then quick release pressure.

Carefully remove the lid when all pressure is released.  Remove the chicken from the pot and shred; set aside.

In a small bowl, whisk some the hot liquid from the pot with the cream cheese until smooth; set aside.

Now return the shredded chicken to the pot and stir in the beans.

Using the saute’ setting, simmer with the lid off for 10-15 minutes, stirring often, until thickened.

Turn off the heat and stir in the thinned cream cheese.

Garnish with a drizzle of Buffalo sauce, bacon bits, and green onions, if desired.

WW Freestyle Info.: Each 10 oz. serving (about 1 ¼ cups) is 2 points. Serves 10. Optional garnishes should be calculated separately.

Buffalo Ranch Chicken Chili

Crock Pot, Main Dish, Slow Cooker, soup, Uncategorized, Weight Watchers

Buffalo Ranch Chicken Chili

Ingredients

    Ingredients:
  • • 4 oz. reduced fat or Greek cream cheese, softened
  • • 1 (10 ¾ oz.) can Campbell’s Healthy Request Condensed Cheddar Soup
  • • 32 oz. unsalted chicken stock
  • • 2 lbs. boneless, skinless chicken breasts – individually frozen
  • • ½ c. finely chopped carrots
  • • ½ c. finely chopped celery
  • • 3 cans (15.8 oz. each) great northern beans, drained and rinsed
  • • 1 tsp. onion powder
  • • 1 tsp. garlic powder
  • • 1 package (about 8 tsp.) Hidden Valley dry ranch dressing mix
  • • 1/3 c. Frank’s Red Hot Buffalo Wings sauce
  • • Optional garnishes: real bacon bits, green onions, extra buffalo sauce

Instructions

    Slow Cooker Instructions:
  1. In the pot of your slow cooker, whisk together softened cream cheese and condensed cheddar soup until well combined.
  2. Whisk in chicken stock, dry ranch dressing mix, onion powder, garlic powder, and wing sauce. Stir in celery and carrots.
  3. Add frozen chicken breasts (you can use thawed chicken if you prefer; just keep in mind it will cook faster).
  4. Add beans but do not stir them in – leave them on top.
  5. Cook 4-5 hours on high or 7-8 hours on low. When 1 hours of cook time is left, remove the chicken breasts, shred, and return to pot to finish cooking.
  6. Garnish with a drizzle of Buffalo sauce, bacon bits, and green onions, if desired.
    Electric Pressure Cooker Instructions:
  1. In the pot of your pressure cooker, whisk together condensed cheddar soup, chicken stock, dry ranch dressing mix, onion powder, garlic powder, and wing sauce. Stir in celery and carrots.
  2. Add frozen chicken breasts (you can use thawed chicken if you prefer; just keep in mind it will cook much faster - refer to your pressure cooker manual for cook times).
  3. Pressurize and cook 40 minutes, then quick release pressure.
  4. Carefully remove the lid when all pressure is released. Remove the chicken from the pot and shred; set aside.
  5. In a small bowl, whisk some the hot liquid from the pot with the cream cheese until smooth; set aside.
  6. Now return the shredded chicken to  the pot and stir in the beans.
  7. Using the saute' setting, simmer with the lid off for 10-15 minutes, stirring often, until thickened.
  8. Turn off the heat and stir in the thinned cream cheese.
  9. Garnish with a drizzle of Buffalo sauce, bacon bits, and green onions, if desired.

Notes

Weight Watchers Info.: Each 10 oz. serving (about 1 ¼ cups) is 2 SmartPoints on the Freestyle plan. Serves 10. Optional garnishes should be calculated separately.

https://foursistersdish.com/2018/01/23/buffalo-ranch-chicken-chili/

Busy Day Crock Pot Potato Soup

QuickPotSoupLogo

It’s county fair season!  My 2 kiddos entered their rabbits this year.  This was their first year to enter so I prepared them, as any momma who has two kids competing against each other would.  You know the dialog… “You may not win anything”… “If your sister wins something and you don’t, I want you to be happy for her – no whining”… that kind of thing.  Well, all that was for naught because they both won prizes!  My daughter’s rabbit, Blueberry, won Best of Show and Champion Fur Rabbit – 2 trophies!  My son’s rabbit, Ninja (love that he named a rabbit ‘Ninja’ – funny boy!), won Reserve Champion Fur Rabbit.

The funny thing is, I have no idea what qualifies as a champion rabbit.  We just thought it would be fun to let the kids enter, and we lucked out, apparently, by getting good quality show rabbits.  Who knew?!

The kids were so proud of their trophies and have shown them to everybody they know, of course.  My daughter must have felt sorry for her brother though, since he only got one, so later she made him this:

bonus trophy

It says “1st Most Improved Brother.”  Ha!  I couldn’t help but chuckle at her handmade consolation prize.  Such a sweet sister!

On this busy fair day, while the kids were readying their rabbits, I threw together our favorite potato soup in the crockpot.  I love potato soup but I used to hate making it simply because it’s time consuming to peel and chop the potatoes and onion, cook bacon for the toppings (gotta have bacon – see my handy tip below!), etc.  I also struggled for a long time to come up with a good potato soup recipe.  I don’t like it brothy (not a word but it works here).  I like a creamy, rich, thick potato soup.  This recipe is all that without all the usual work because it uses frozen hash brown potatoes!  It’s quick and easy to get in the crockpot on a day you are feeling not-so-motivated to make supper (or in a hurry, like today) but need some good comfort food.  With 5 minutes of work, this was prepped and cooking away.  A few hours later, we came home to supper… ready, warm, and waiting.  It was exactly what we were craving!  Hope you enjoy it as much as we do.   ~Erin

Ingredients:

  • 4 oz. Greek cream cheese, softened (This can be found next to the other cream cheeses in the grocery store.  I get it at Walmart.)*
  • 1 (10 ¾ oz.) can Campbell’s Healthy Request condensed cheddar cheese soup
  • 1 (32 oz.) box fat-free chicken broth
  • ½ c. fat-free half & half
  • ½ a medium white or yellow onion, finely chopped
  • 1 (32 ounce) bag frozen “Southern style” diced hash brown potatoes (not shredded!)
  • Salt & pepper
  • Optional toppings:  shredded cheese, bacon bits, chopped green onions

20170423_002227

Instructions:

Whisk softened cream cheese and cheddar soup together in your crockpot.  (Or if you are lazy like me you can use your crockpot to soften the cream cheese as it warms up.)

Whisk while adding chicken broth and half & half until smooth.

Stir in the onion and 2/3 of the bag of frozen hash browns; reserve remainder for the last 30 min of cook-time.

Salt and pepper lightly.

Cook on high for 3-4 hours or low for 6-8 hours, stirring occasionally.

Add the remaining 1/3 of the hash browns when 30 minutes cook time is left.

Top with shredded cheese, bacon bits, and green onions if desired.

Tip:  Use prepackaged real bacon bits and toss them in a small skillet for 30 seconds or so to crisp them up.  You could also put them on a paper towel lined plate and pop them in the microwave for 30 seconds to crisp them.  They are never crispy enough straight from the package for my liking.

WW Freestyle Info.:  This makes 8 one-cup servings at 5 points per cup, not including optional toppings.  I like to add ½ cup fat-free shredded cheddar for 1 point, 1 T. real bacon bits for 1 point, and chopped green onions.

*If you can’t find Greek cream cheese, you can substitute reduced fat cream cheese but it will increase the Weight Watchers SmartPoints to 6 per cup.

Busy Day Crockpot Potato Soup

Crock Pot, Main Dish, Slow Cooker, soup, Uncategorized, veggies, Weight Watchers

Busy Day Crockpot Potato Soup

Ingredients

    Ingredients:
  • • 4 oz. Greek cream cheese, softened (This can be found next to the other cream cheeses in the grocery store. I get it at Walmart.)*
  • • 1 (10 ¾ oz.) can Campbell’s Healthy Request condensed cheddar cheese soup
  • • 1 (32 oz.) box fat-free chicken broth
  • • ½ c. fat-free half & half
  • • ½ a medium white or yellow onion, finely chopped
  • • 1 (32 ounce) bag frozen “Southern style” diced hash brown potatoes (not shredded!)
  • • Salt & pepper
  • • Optional toppings: shredded cheese, bacon bits, chopped green onions

Instructions

  1. Whisk softened cream cheese and cheddar soup together in your crockpot. (Or if you are lazy like me you can use your crockpot to soften the cream cheese as it warms up.)
  2. Whisk while adding chicken broth and half & half until smooth.
  3. Stir in the onion and 2/3 of the bag of frozen hash browns; reserve remainder for the last 30 min of cook-time.
  4. Salt and pepper lightly.
  5. Cook on high for 3-4 hours or low for 6-8 hours, stirring occasionally.
  6. Add the remaining 1/3 of the hash browns when 30 minutes cook time is left.
  7. Top with shredded cheese, bacon bits, and green onions if desired.

Notes

Tip: Use prepackaged real bacon bits and toss them in a small skillet for 30 seconds or so to crisp them up. You could also put them on a paper towel lined plate and pop them in the microwave for 30 seconds to crisp them. They are never crispy enough straight from the package for my liking.

WW Freestyle Info.: This makes 8 one-cup servings at 5 points per cup, not including optional toppings. I like to add ½ cup fat-free shredded cheddar for 1 point, 1 T. real bacon bits for 1 point, and chopped green onions.

*If you can't find Greek cream cheese, you can substitute reduced fat cream cheese but it will increase the Weight Watchers SmartPoints to 6 per cup.

https://foursistersdish.com/2017/09/14/busy-day-crockpot-potato-soup/