Honey Garlic Shrimp

Have you seen the meme on social media that says “January was a hard year but we made it.”?  That makes me chuckle because it must be the universal feeling everyone is having, me included.  It was LONG month. Not bad, just long. I guess because November and December just flew right by, the slower pace of the new year seemed to crawl in comparison.  

January has finally come to a close and, while I’m not one to wish time away, I’m happy to see February… mostly because it’s one month closer to Spring.  

Food-wise, winter has been a season of belly-warming comfort foods for me.  I have fully enjoyed all the foods and have about 7 pounds to show for it. Time to stop eating like I’m participating in hibernation.  While I love comfort foods, I truly appreciate a dinner that is not so heavy. This Honey Garlic Shrimp is sweet and spicy and, of course, garlicy… hence the name.  It’s also super-fast to make. We’re talking like 15 minutes start-to-finish. Can’t beat that! I can throw this on the table after work in no time and have a meal everyone will enjoy!  That’s why it’s part of my weeknight dinner rotation. I’m confident it will soon be part of yours as well. ~Erin

Honey Garlic Shrimp

Honey Garlic Shrimp

    Ingredients:
  • ~ 2 lbs. medium-sized shrimp that have been shelled and de-veined
  • ~ 1 T. minced garlic
  • ~ 2 tsp. sesame oil or olive oil
  • ~ ¼ tsp. grated ginger root or 1/8 tsp. dry ginger
  • ~ ½ c. less-sodium soy sauce
  • ~ ½ c. water
  • ~ 1 T. cornstarch
  • ~ 2 T. honey
  • ~ Crushed red pepper flakes, to taste; optional
  • ~ Chopped green onion
  • ~ Cooked rice, for serving
  1. Add the shrimp and cook about 4 minutes.
  2. Flip the shrimp and add the remaining ½ tsp. of oil, the garlic, and the ginger. Cook for 3 or 4 more minutes, until the shrimp is cooked and the garlic and ginger are fragrant.
  3. Remove the seasoned shrimp from heat and transfer to a plate.
  4. Return the skillet to the stove and turn the heat up to medium-high. Immediately add soy sauce and water to the skillet. When it begins to bubble, add the cornstarch, whisking continuously, until thickened. This will take just a couple minutes.
  5. Turn off the heat and whisk in the honey.
  6. Return the shrimp to the skillet and stir to coat the shrimp and warm through.
  7. Serve over rice. Garnish with green onions and sprinkle with crushed red pepper flakes, if desired.

WW Freestyle info: This makes 4 servings. Each serving is 3 SmartPoints, not counting rice.

https://foursistersdish.com/2019/02/07/honey-garlic-shrimp/

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Cuban Style Red Beans and Rice

Most of the time when people talk about red beans and rice, the Cajun version is what comes to mind, at least for me. The flavors of this Cuban version are unique and amazing.  Not your standard red beans and rice!  You can adjust the heat by choosing mild, regular or hot Ro-Tel tomatoes and adjusting the amount of cayenne pepper.  The addition of cilantro and the hint of lime are perfect.  I’m thankful that I have a family that enjoys the adventurous recipes that roll across our table.  This one is a keeper.    ~Kathy

1 c. bell pepper (any color), chopped

½ c. onion, chopped

3 cloves garlic, finely minced

2 (16 oz.) cans light red kidney beans, drained and rinsed

1 (10 oz.) can diced tomatoes with green chilies (Ro-tel), undrained

1 c. broth (vegetable or fat free chicken broth, water will also work)

1 tsp. salt

1 ¼ tsp. cumin

¾ tsp. oregano

¼ tsp. black pepper

¼ tsp. cayenne pepper

1/3 c. cilantro, chopped

2 T. fresh lime juice

3 c. hot, cooked rice; for serving

Add bell pepper, onion, garlic, beans, tomatoes, broth and seasonings to the pot of a slow-cooker; stir well.

Cover and cook on low 4 hours.  Add cilantro and squeeze in lime juice.  Serve over rice.

Cuban Style Red Beans and Rice

Cuban Style Red Beans and Rice

    Ingredients
  • ~ 1 c. bell pepper (any color), chopped
  • ~ ½ c. onion, chopped
  • ~ 3 cloves garlic, finely minced
  • ~ 2 (16 oz.) cans light red kidney beans, drained and rinsed
  • ~ 1 (10 oz.) can diced tomatoes with green chilies (Ro-Tel), undrained
  • ~ 1 c. broth (vegetable or fat free chicken broth, water will also work)
  • ~ 1 tsp. salt
  • ~ 1 ¼ tsp. cumin
  • ~ ¾ tsp. oregano
  • ~ ¼ tsp. black pepper
  • ~ ¼ tsp. cayenne pepper
  • ~ 1/3 c. cilantro, chopped
  • ~ 2 T. fresh lime juice
  • ~ 3 c. hot, cooked rice
  1. Add bell pepper, onion, garlic, beans, tomatoes, broth and seasonings to the pot of a slow-cooker; stir well.
  2. Cover and cook on low 4 hours.
  3. Add cilantro and squeeze in lime juice.

WW Freestyle Info.: This recipe makes 4 main-dish servings or 6 side-dish servings. Each serving is zero SmartPoints. Don't forget to track points for your desired serving of rice.

https://foursistersdish.com/2019/02/04/cuban-style-red-beans-and-rice/

 

Creamy Cilantro Sauce

One thing I have missed since I started eating healthy (most of the time) is sauces.  Sauces – especially creamy ones – are often high in calories/Weight Watcher points.  When you have a tight points budget each day, you don’t want to waste points on things like sauces.  For this reason, I have started creating my own sauces.  I can make them in small batches, instead of having a large bottle sitting around until after its expiration date; I can make them as rich or as low-fat as I choose; and I can avoid all the preservatives and additives that are often present in bottled/jarred sauces.

This Creamy Cilantro Sauce is one of my favorite sauce concoctions.  It can be used a veggie or chip dip, a sauce for Mexican dishes (it’s great on tacos!), or a dip for something like these Chicken Fajita Meatballs (photo below)!  The possibilities are endless!  If you need me, I’ll be in the kitchen dipping everything in this sauce.  Best part is, I can enjoy this with NO guilt.  Check out the stats at the end of this post!  Dip, dip, hooray for zero WW point sauce!  ~Erin

1 (8 oz.) pkg. fat-free cream cheese

1 (7 oz.) can salsa verde (I use Herdez brand.)

½ tsp. black pepper

1 tsp. celery salt

½ tsp. cumin

1 tsp. garlic powder

½ a bunch of cilantro, stems removed

The zest of one lime (optional)

2 T. fresh lime juice – about one squeezed lime

Blend all ingredients in a blender, scraping down the sides occasionally, until smooth.

WW Freestyle Info:  Makes 2 cups of sauce.  Up to 2 Tablespoons is zero points.  3-6 Tablespoons is 1 point.  7-10 Tablespoons is 2 points.

Creamy Cilantro Sauce

Creamy Cilantro Sauce

    Ingredients
  • ~ 1 (8 oz.) pkg. fat-free cream cheese
  • ~ 1 (7 oz.) can salsa verde (I use Herdez brand.)
  • ~ ½ tsp. black pepper
  • ~ 1 tsp. celery salt
  • ~ ½ tsp. cumin
  • ~ 1 tsp. garlic powder
  • ~ ½ a bunch of cilantro, stems removed
  • ~ The zest of one lime (optional)
  • ~ 2 T. fresh lime juice – about one squeezed lime
  1. Blend all ingredients in a blender, scraping down the sides occasionally, until smooth.

WW Freestyle Info: Makes 2 cups of sauce. Up to 2 Tablespoons is zero points. 3-6 Tablespoons is 1 point. 7-10 Tablespoons is 2 points.

https://foursistersdish.com/2019/01/24/creamy-cilantro-sauce/

The Best Slow Cooker Beef Barbacoa

Over the years I’ve seen lots of different recipes for Barbacoa.  Some had ingredients that I thought were a little weird, some had sugar, and some had dizzyingly long lists of ingredients.  The version that I’ve created has the perfect amount of spicy flavor, and it cooks to fall apart tender. It’s tasty enough that my oldest, who usually doesn’t care for shredded beef dishes, asked me to make him his own batch to take back to college with him.  He’s also not a fan of leftovers, so here’s hoping that this helps keep him (and his debit card) out of the Chick-Fil-A drive through! But let’s be honest, one of the best things about this dish is that it takes a few minutes to dice two ingredients and the rest is simply tossing stuff into the slow cooker.  My favorite way to eat this is on a soft taco with a little cilantro, a squeeze of lime juice, and of course, cheese, but it also makes a great base for shredded beef enchiladas. I think it’ll quickly become one of your favorites (and it’s only 3 WW points per serving)! ~Tracy

The Best Slow Cooker Beef Barbacoa

The Best Slow Cooker Beef Barbacoa

    Ingredients
  • ~One beef rump roast, approximately 3 lbs., with fat trimmed
  • ~1, 5 oz. can chipotle peppers in adobo sauce (I use Embasa brand)
  • ~1, 4 oz. can diced green chiles
  • ~1 cup diced white or yellow onion
  • ~5 large cloves garlic, minced
  • ~juice of one lime, freshly squeezed
  • ~2 T. apple cider vinegar
  • ~3 to 4 bay leaves
  • ~1 ½ tsp. salt
  • ~1 tsp. black pepper
  • ~1 T. ground cumin
  • ~1 ½ tsp. oregano
  • ~1 c. fat free beef broth or prepared beef bouillon
  1. Place rump roast in slow cooker (I highly recommend using slow cooker liner. They make cleanup so much easier!)
  2. Remove the adobo peppers from the can and roughly chop them. Use the entire can if you like things fairly spicy. When cooking for my family, I use the entire can, but if you don’t love things very spicy, or are cooking for others, use half the can.
  3. Add the peppers (including seeds and some of the sauce) to the pot with the roast.
  4. Add all other ingredients.
  5. Place lid on slow cooker and cook on low for 8 hours.
  6. Remove the roast from the slow cooker using tongs or a large spatula.
  7. Remove the bay leaves from the pot while you have the meat removed.
  8. Shred the meat and return to the slow cooker to let it simmer in the juices for another 15-20 minutes before serving.
  9. Remove the meat from the liquid and serve.

**This recipe makes 15, 3 oz. servings that are 3 WW Freestyle points each.

https://foursistersdish.com/2019/01/17/the-best-slow-cooker-beef-barbacoa/

Skillet Cube Steak

My 11-year-old daughter recently shot her first deer. We hunt for the meat, not for the sport, but I will say there is something rewarding about harvesting your own dinner. My girl was excited and proud to get her first buck!

Venison is delicious, not to mention good for you. It’s a very lean red meat with hardly any fat. Our meat processor tenderizes ours for us so that, it’s so tender, you can cut it with a butter knife. If you don’t have the luxury of hunting your own venison and having it tenderized, you can buy beef cube steak (also known as tenderized round steak) at your local grocery store. We like either/or in this house! ~Erin

Ingredients:

1 ½ lbs. cube steak, carefully trimmed of all fat and cut into small (approximately 2 inch) pieces

½ c. all-purpose flour

1 tsp. salt

½ tsp. black pepper

3 T. olive oil, divided

In a gallon-sized baggie, place all the trimmed meat along with the flour, salt, and pepper. Keep a lot of air in the bag and seal it well. This allows space for the meat and seasonings to shake around in the bag. Flip and shake the baggie until all the meat is coated evenly. Lay the meat out in a single layer on wax paper or plastic wrap near the stove and let it rest for 3-5 minutes. This helps the flour adhere to the meat.

Preheat a medium-sized heavy nonstick or well-seasoned cast iron skillet over medium heat. Add one Tablespoon olive oil and swirl to distribute evenly. Allow the oil to get hot for about a minute; then add about 1/3 of the meat in a single layer, being careful not to overcrowd the skillet. My skillet would fit about 1/3 of the batch of meat so I used 1 Tablespoon of oil per batch for a total of 3 Tablespoons. If you have a large skillet, you may be able to cook it all in two batches, using half of the 3 Tablespoons of oil for each of the batches.

Do not move the meat around after laying it in the pan; let it cook for 4-5 minutes undisturbed. Flip each piece and continue to cook for 3-4 more minutes or until the pieces are golden brown on both sides. Transfer to a paper towel-lined plate. My family would organize an uprising if I didn’t serve this with mashed potatoes and cream gravy so I suggest you do too. 🙂

WW Freestyle Info.: This recipe makes 5 servings of about 4 ounces each. Each serving is 7 SmartPoints, regardless of whether you use venison or beef.

Skillet Cube Steak

Skillet Cube Steak

    Ingredients
  • ~ 1 ½ lbs. cube steak, carefully trimmed of all fat
  • ~ ½ c. all-purpose flour
  • ~ 1 tsp. salt
  • ~ ½ tsp. black pepper
  • ~ 3 T. olive oil, divided
  1. In a gallon-sized baggie, place all the trimmed meat along with the flour, salt, and pepper.  Keep a lot of air in the bag and seal it well.  This allows space for the meat and seasonings to shake around in the bag.  Flip and shake the baggie until all the meat is coated evenly. 
  2. Lay the meat out in a single layer on wax paper or plastic wrap near the stove and let it rest for 3-5 minutes. This helps the flour adhere to the meat.
  3. Preheat a medium-sized heavy nonstick or well-seasoned cast iron skillet over medium heat.  Add one Tablespoon olive oil and swirl to distribute evenly.  
  4. Allow the oil to get hot for about a minute; then add about 1/3 of the meat in a single layer, being careful not to overcrowd the skillet.  My skillet would fit about 1/3 of the batch of meat so I used 1 Tablespoon of oil per batch for a total of 3 Tablespoons.  If you have a large skillet, you may be able to cook it all in two batches, using half of the 3 Tablespoons of oil for each of the batches.
  5. Do not move the meat around after laying it in the pan; let it cook for 4-5 minutes undisturbed.  
  6. Flip each piece and continue to cook for 3-4 more minutes or until the pieces are golden brown on both sides.  
  7. Transfer to a paper towel-lined plate. 
  8. My favorite way to serve this is with mashed potatoes and cream gravy but it's delicious without gravy too!

WW Freestyle Info.: This recipe makes 5 servings of about 4 ounces each. Each serving is 7 SmartPoints, regarless of whether you use venison or beef.

https://foursistersdish.com/2019/01/14/skillet-cube-steak/

Black Bean & Beef Green Chile Bake

Black Bean & Beef Green Chile Bake
from Four Sisters Dish

I created this recipe because I wanted something new, but I also wanted something healthy that did not take any time to cook. Before I come across as too lazy, my kids had called me on the sugar cookies I promised before the school break had ended. Operation sugar cookie was already in full swing as dinner approached.

So on my wee end of the counter, I decided I could throw something Mexican together, and I realized I had never tried anything with beef and green chiles together, which I absolutely love. (I’m pretty sure Santa Fe, NM, might be heaven – at least during Hatch chile season…)

What emerged took only few minutes of prep and about 10 minutes of cooking in the oven. And it tasted like it should have been an old family casserole that had taken FAR more time. When it comes to meal prep, I’m always for fabulous foods making it seem like I worked harder than I did! ~Robin

Ingredients:

1 lb of 97% lean ground beef

1 package of taco seasoning (I use Taco Bell brand)

1 can of black beans, rinsed

2 8-inch tortillas (Tumaro’s 8” White Low-in-Carb Wraps)

2 7-oz cans of chopped green chiles (I use Old El Paso brand)

1 4.5-oz. can of chopped green chiles

½ cup shredded reduced-fat Colby Jack (I like Kraft Natural)

1 jalepeno pepper, sliced (if desired for garnish)

½ c. cherry tomatoes, sliced in half (if desired for garnish)

Taco sauce or salsa, if desired, for serving 

Instructions: 

Preheat oven to 350° F.  In a 9”x 9” pan, take one 8” tortilla and tear it up into 1.5-2” square-ish chunks and spread across the bottom of the pan; set aside.  In a large skillet, cook lean ground beef until browned. Drain any fat that cooks out.   Add taco seasoning and ¾ c. water according to taco seasoning instructions (except I don’t let it cook down for a full 10 minutes – just until most of the water is cooked out).  Add drained green chiles and drained black beans.  Stir gently until mixed well and heated well throughout.  Then turn off heat.  

Into the 9×9 pan, pour ½ of the beef mixture into the pan over the tortilla chunks, spreading evenly.  Then do another layer of torn up tortilla spread evenly across the beef mixture.  Pour the rest of the beef mixture over this and spread evenly.  Sprinkle the top with your ½ c. of cheese.  Bake for about 10 minutes – until bubbly hot and cheese is melted well across the top.

WW Freestyle Info.:  This recipe makes 6 very filling portions at just 4 points each. 

Black Bean & Beef Green Chile Bake

Black Bean & Beef Green Chile Bake

    Ingredients:
  • ~ 1 lb of 97% lean ground beef
  • ~ 1 package of taco seasoning (I use Taco Bell brand)
  • ~ 1 can of black beans, rinsed
  • ~ 2 8-inch tortillas (Tumaro’s 8” White Low-in-Carb Wraps)
  • ~ 2 7-oz cans of chopped green chiles (I use Old El Paso brand)
  • ~ 1 4.5-oz. can of chopped green chiles
  • ~ ½ cup shredded reduced-fat Colby Jack (I like Kraft Natural)
  • ~ 1 jalepeno pepper, sliced (if desired for garnish)
  • ~ ½ c. cherry tomatoes, sliced in half (if desired for garnish)
  • ~ Taco sauce or salsa, if desired, for serving
  1. Preheat oven to 350° F.
  2. In a 9”x 9” pan, take one 8” tortilla and tear it up into 1.5-2” square-ish chunks and spread across the bottom of the pan.  Set aside.
  3. In a large skillet, cook lean ground beef until browned. Drain any fat that cooks out.
  4. Add taco seasoning and ¾ c. water according to taco seasoning instructions (except I don’t let it cook down for a full 10 minutes – just until most of the water is cooked out).
  5. Add drained green chiles and drained black beans.  Stir gently until mixed well and heated well throughout.  Then turn off heat.
  6. Into the 9x9 pan, pour ½ of the beef mixture into the pan over the tortilla chunks, spreading evenly.
  7. Then do another layer of torn up tortilla spread evenly across the beef mixture.
  8. Pour the rest of the beef mixture over this and spread evenly.
  9. Sprinkle the top with your ½ c. of cheese.
  10. Bake for about 10 minutes – until bubbly hot and cheese is melted well across the top.

WW Freestyle Info.:  This recipe makes 6 very filling portions at just 4 points each. 

https://foursistersdish.com/2019/01/10/black-bean-beef-green-chile-bake/

Crock Pot Chicken Pot Pie

My crock pot and I could really be best friends.  When it comes to dinner, I rely on that one appliance as much as anything else.  There’s nothing better than coming home to dinner that is near ready when you walk in the door from a busy workday.   A few basic ingredients and you will be enjoying this slow cooked version of a classic.   Just before you want to have dinner, bake your favorite biscuits and serve it over top of one!  Here’s a great biscuit recipe to try:  Mama’s Flaky Cream Biscuits.  Delish!!

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Ingredients:

5 medium potatoes, peeled and diced to 1 1/2”

3 large carrots, peeled and diced

3 boneless, skinless chicken breasts – any fat trimmed (about 1 ¾ to 2 pounds)

2 T minced dried onion (or ½ c fresh onion chopped)

½ tsp garlic powder

1 tsp. salt

¼ tsp. black pepper

2 cans (10 ½ oz each) Campbell’s Healthy Request cream of chicken soup

1/3 c. water or low sodium chicken broth

1 c. frozen corn

1 c. frozen peas or green beans

Place diced potatoes in 6-quart crock pot.  Add carrots and seasonings.  Lay chicken breasts on top of vegetables.  Pour in cream of chicken soup and water over chicken.  Do Not Mix!  (Corn and peas are added later.)  Place lid on crock pot and cook on high for approximately 4 hours or on low for approximately 7 hours.  Remove chicken from crock pot to a heat proof plate and shred; set aside.  Add corn and peas or beans to the crock pot.  Thin sauce in crock pot with up to an additional ¼ c. chicken broth, if needed.  Return chicken to pot.   Allow frozen vegetables to heat through, about 10 minutes.  Serve over a baked, warm, split biscuit.

WW Freestyle Info: Makes 8 servings of 1¼ cups each.  4 SmartPoints per serving, not counting your choice of biscuit.

Crock Pot Chicken Pot Pie
    Ingredients
  • ~ 5 medium potatoes, peeled and diced to 1 1/2”
  • ~ 3 large carrots, peeled and diced
  • ~ 3 boneless, skinless chicken breasts – any fat trimmed (about 1 ¾ to 2 pounds)
  • ~ 2 T minced dried onion (or ½ c fresh onion chopped)
  • ~ ½ tsp garlic powder
  • ~ 1 tsp. salt
  • ~ ¼ tsp. black pepper
  • ~ 2 cans (10 ½ oz each) Campbell’s Healthy Request cream of chicken soup
  • ~ 1/3 c. water or low sodium chicken broth
  • ~ 1 c. frozen corn
  • ~ 1 c. frozen peas or green beans
  1. Place diced potatoes in 6-quart crock pot.
  2. Add carrots and seasonings.
  3. Lay chicken breasts on top of vegetables.
  4. Pour in cream of chicken soup and water over chicken. Do Not Mix! (Corn and peas are added later.)
  5. Place lid on crock pot and cook on high for approximately 4 hours or on low for approximately 7 hours.
  6. Remove chicken from crock pot to a heat proof plate and shred; set aside.
  7. Add corn and peas or beans to the crock pot.
  8. Thin sauce in crock pot with up to an additional ¼ c. chicken broth if needed.
  9. Return chicken to pot.
  10. Allow frozen vegetables to heat through, about 10 minutes.
  11. Serve over a baked, warm, split biscuit.

Weight Watchers Freestyle Info: Makes 8 1¼ cup servings at 4 SmartPoints per serving.

https://foursistersdish.com/2019/01/07/crock-pot-chicken-pot-pie/

Creamy Chicken Taco Chili

Every New Year’s Eve on Facebook (for the past several years), I have posted, “Tell me something good that happened this year.”  If you listen to The Bobby Bones radio show, the phrase “tell me something good” may ring a bell.  It’s a segment on his show every morning where the cast reads positive news headlines.  It’s my favorite part of his show.  I mean, who doesn’t love to hear about the GOOD things people are doing in this world?!  There is enough negativity and bad news out there.  It’s nice to focus on the good for a change.  My yearly Facebook post is a knockoff from Bobby’s Tell Me Something Good segment… a chance for me to hear some positive news from my friends and share some positive news of my own.  A perfect way to end one year and move into the next.  If more people focused on the positive things in their lives instead of harping on the bad stuff, this world would be a much more pleasant place, don’t you agree?

This year, I was able to share several good things that happened for me in 2018 (I could have named a bunch but I focused on the highlights):  1.  I became a WW (formerly Weight Watchers) Wellness Guide (a.k.a. meeting receptionist – I’m still not used to the new titles).  I’ve been a lifetime member for YEARS and decided it was time to take a more active roll.  2.  I went back to teaching!  I was a kindergarten teacher for 6 years but I quit teaching and went into a different field when my daughter was a year old (long story) so I’ve been out of public ed for over 10 years.  I’m back and glad to be working with kids again, plus it’s awesome to be back on the same schedule as my own kids.  3.  We more than doubled our blog traffic on Four Sisters Dish in 2018 as compared to our first year, 2017.  That’s amazing!  We have YOU to thank for it.  We want to thank you all for reading, subscribing, commenting, sharing, and most importantly COOKING our recipes!  We love when people make our food and tell us how they like them.  Please continue to do so… we love hearing from our readers and we hope to have more interaction with you 2019!

Tell us something good in the comments!  What was something good that happened for you in 2018?  We hope your 2018 was as great as ours and we at Four Sisters Dish wish you a happy, healthy and delicious 2019!

Speaking of delicious, let’s start the year off with this Creamy Chicken Taco Chili.  This can be made in your crockpot or your electric pressure cooker.  I’ve included instructions for both.  This chili is creamy and rich but it’s guaranteed not to sabotage your healthy diet resolutions.  Enjoy it without guilt!  ~Erin

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2 ½ lb. boneless, skinless chicken individually frozen chicken breasts*

2 cans (10 ¾ oz. each) Campbell’s Healthy Request cheddar cheese soup

1 (16 oz.) can fat-free refried beans

1 (16 oz.) jar mild taco sauce (I used Taco Bell brand.)

1 (16 oz.) can fat-free chicken broth

1 (15 oz.) can whole kernel corn, drained

1 (10 oz.) can mild Ro-Tel tomatoes and green chilis, undrained

1 T. chili powder

1 tsp. paprika

1 tsp. onion powder

1 tsp. salt

¼ tsp. black pepper

½ tsp. oregano

1 tsp. garlic powder

2 cans (15 oz. each) black beans, drained and rinsed

1 (8 oz.) package fat-free cream cheese

 

Slow Cooker Instructions:

In the pot of a slow-cooker, whisk together cheddar cheese soup, refried beans, taco sauce, chicken broth, corn, Ro-Tel, and spices.  Nestle the frozen chicken breasts into the mixture.  *You can use thawed chicken breast, just be aware that it will cook much faster.

Cook on high for 4 hours or low for 8 hours.  In the last 30 minutes of cooking, remove the chicken from the pot and shred it; set aside.

In a medium bowl, whisk together some of the hot liquid from the crock pot with the cream cheese, until smooth.  Pour the cream cheese mixture into the pot, stir in the black beans, and return the shredded chicken to the pot. Continue cooking for 20-30 minutes of cook time.

Serve with shredded cheese, avocado, jalapenos, and corn chips, if desired.

 

Electric Pressure Cooker Instructions:

In the pot of an electric pressure cooker, whisk together cheddar cheese soup, refried beans, taco sauce, chicken broth, corn, Ro-Tel, and spices.  Nestle the frozen chicken breasts into the mixture.

*You can use thawed chicken breast, just be aware that it will cook much faster.  See your pressure cooker owner’s manual for time adjustments for thawed chicken breasts.

Set the electric pressure cooker for 45 minutes.  Quick release pressure and open the pot when all pressure is released.  Remove the chicken from the pot and shred it; set aside.

In a medium bowl, whisk together some of the hot liquid from the pressure cooker with the cream cheese, until smooth.  Pour the cream cheese mixture into the pot, stir in the black beans, and return the shredded chicken to the pot.  Using the saute setting, simmer for about 5-10 minutes, stirring occasionally, or until beans are warmed through.  Watch it closely so the cream cheese doesn’t scorch.

Serve with shredded cheese, avocado, jalapenos, and corn chips, if desired.

WW Freestyle Info:  This soup makes approximately 16 cups.  Each cup is 2 SmartPoints, not counting optional garnishes.

Creamy Chicken Taco Chili

Creamy Chicken Taco Chili

    Ingredients
  • ~ 2 ½ lb. boneless, skinless chicken individually frozen chicken breasts*
  • ~ 2 cans (10 ¾ oz. each) Campbell’s Healthy Request cheddar cheese soup
  • ~ 1 (16 oz.) can fat-free refried beans
  • ~ 1 (16 oz.) jar mild taco sauce (I used Taco Bell brand.)
  • ~ 1 (16 oz.) can fat-free chicken broth
  • ~ 1 (15 oz.) can whole kernel corn, drained
  • ~ 1 (10 oz.) can mild Ro-Tel tomatoes and green chilis, undrained
  • ~ 1 T. chili powder
  • ~ 1 tsp. paprika
  • ~ 1 tsp. onion powder
  • ~ 1 tsp. salt
  • ~ ¼ tsp. black pepper
  • ~ ½ tsp. oregano
  • ~ 1 tsp. garlic powder
  • ~ 2 cans (15 oz. each) black beans, drained and rinsed
  • ~ 1 (8 oz.) package fat-free cream cheese
    Slow Cooker Instructions
  1. In the pot of a slow-cooker, whisk together cheddar cheese soup, refried beans, taco sauce, chicken broth, corn, Ro-Tel, and spices.
  2. Nestle the frozen chicken breasts into the mixture. *You can use thawed chicken breast, just be aware that it will cook much faster.
  3. Cook on high for 4 hours or low for 8 hours.
  4. In the last 30 minutes of cooking, remove the chicken from the pot and shred it; set aside.
  5. In a medium bowl, whisk together some of the hot liquid from the crockpot with the cream cheese, until smooth.
  6. Pour the cream cheese mixture into the pot, stir in the black beans, and return the shredded chicken to the pot.
  7. Continue cooking for 20-30 minutes of cook time.
  8. Serve with shredded cheese, avocado, jalapenos, and corn chips, if desired.
    Electric Pressure Cooker Instructions
  1. In the pot of an electric pressure cooker, whisk together cheddar cheese soup, refried beans, taco sauce, chicken broth, corn, Ro-Tel, and spices.
  2. Nestle the frozen chicken breasts into the mixture. *You can use thawed chicken breast, just be aware that it will cook much faster. See your pressure cooker owner’s manual for time adjustments for thawed chicken breasts.
  3. Set the electric pressure cooker for 45 minutes.
  4. Quick release pressure and open the pot when all pressure is released.
  5. Remove the chicken from the pot and shred it; set aside.
  6. In a medium bowl, whisk together some of the hot liquid from the pressure cooker with the cream cheese, until smooth.
  7. Pour the cream cheese mixture into the pot, stir in the black beans, and return the shredded chicken to the pot.
  8. Using the sauté setting, simmer for about 5-10 minutes, stirring occasionally, or until beans are warmed through. Watch it closely so the cream cheese doesn’t scorch.
  9. Serve with shredded cheese, avocado, jalapenos, and corn chips, if desired.

WW Freestyle Info: This soup makes approximately 16 cups. Each cup is 2 SmartPoints, not counting optional garnishes.

https://foursistersdish.com/2019/01/02/creamy-chicken-taco-chili/

Double Layer Pumpkin Pie

I got this recipe at a Weight Watcher meeting years ago.  When I say “years ago,” I mean back when you were given a point range (mine was 18-23 points per day) and when you ran out of points, you were stuck eating green beans for supper.  Thank goodness it’s not that way anymore!

I have made this pie with both sugar free pudding and regular, and it works well either way.  I’m not a fan of sugar substitutes so I figured the WW points both ways. I will say, however, I really can’t taste the sugar free aftertaste in this pie at all (you know what I’m talking about I’m sure, if you aren’t accustomed to using sugar substitutes).  My 11-year-old daughter didn’t even notice a difference!

I make this pie for Thanksgiving often and it’s always a popular dessert choice.  You can’t go wrong with cheesecake and pumpkin! ~Erin

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Double Layer Pumpkin Pie
    Ingredients
  • ~ 4 oz. fat free cream cheese, softened
  • ~ 1 c. plus 1 T. 2% milk
  • ~ 1 T. sugar
  • ~ 1 ½ c. Fat Free Cool Whip
  • ~ 1 9-inch graham cracker crust (regular or reduced fat – doesn’t change points per serving)
  • ~ 2 small packages vanilla instant pudding mix, dry (regular or sugar-free, fat-free)*
  • ~ 1 (16 oz.) can pumpkin puree
  • ~ 1 tsp. ground cinnamon
  • ~ ¼ tsp. ground ginger
  • ~ ¼ tsp. ground cloves
  1. Mix cream cheese, 1 T. milk, and sugar in a medium bowl until smooth.
  2. Gently stir in whipped topping.
  3. Spread all but about ½ cup of the mixture on the bottom of the crust.
  4. Pour 1 cup of milk into a medium bowl; add both packages instant pudding mix and beat with a wire whisk or mixer until smooth. The mixture will be thick.
  5. Stir in pumpkin puree and spices; mix well.
  6. Spread the pumpkin mixture over the cream cheese layer; top with dollops of the remaining cream cheese mixture.
  7. Refrigerate at least 4 hours or, preferably, overnight.

Weight Watchers info.: This recipe makes 8 servings.

*If using sugar-free, fat free instant pudding mix, each serving is 7 SmartPoints. If using regular instant pudding mix, each serving is 12 SmartPoints.

https://foursistersdish.com/2018/09/20/double-layer-pumpkin-pie/

Roasted Garlic Hummus

I LOVE hummus.  I often eat it for lunch or a snack with homemade pita chips.  My favorite hummus flavor is roasted garlic.  For years, I bought the prepackaged kind but, in an effort to cut down on the grocery bill, I have started making many of the snacks I used to just buy.  Making it yourself is WAY cheaper and just as good (or better!).  You can store it in the fridge for up to 5 days so it makes a great snack throughout the week!  ~Erin

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Roasted Garlic Hummus
    Ingredients
  • ~ 1 (16 oz.) can garbanzo beans (a.k.a. chick peas)
  • ~ 1-2 tsp. fresh lemon juice (I admit I don’t really measure the lemon juice, I just squirt some in.)
  • ~ 3 tsp. extra virgin olive oil, divided
  • ~ 1 head of garlic
  • ~ ½ tsp. cumin
  • ~ ¼ tsp. salt (or more, to taste)
  • ~ 2-3 T. water, depending on how thick or thin you like it
  • ~ Optional: more olive oil and/or dehydrated garlic for garnish
  1. Cut off the pointy end of the head of garlic, to expose the cloves.
  2. Place it in the center of a double layer of foil & drizzle it with 1 tsp. olive oil.
  3. Wrap the head of garlic with the foil, enclosing it completely.
  4. Roast in the oven at 400°F for 30-40 minutes, or until it feels soft when squeezed. You can also roast it in the air fryer at 400° for 20 minutes, if you are lucky enough to have an air fryer. I love mine! (I’ll share more about it another time.) Set aside to cool.
  5. Drain and rinse the garbanzo beans. Remove the skins by pinching them between your fingers.*
  6. When the garlic is cool, squeeze it all into the bowl of a food processor. Make sure you don’t accidentally drop in the papery garlic skins.
  7. Add the garbanzo beans, lemon juice, remaining 2 teaspoons of olive oil, cumin, salt.
  8. Blend until well combined, scraping the sides often, adding a Tablespoon of water at a time, until the hummus is smooth.
  9. Garnish each serving with a drizzle of olive oil and a sprinkling of dehydrated garlic, if desired.

Weight Watchers Info.: This makes about a cup of hummus. Each ¼ cup serving is 1 Freestyle SmartPoint.

*It helps loosen the garbanzo bean skins if you shake them around in the colander while rinsing them. Then pinch the beans between your fingers and the skin should slide right off. This is a bit time consuming but removing the skins will make your hummus so much smoother. It’s a great activity for the kids! I mean, why do we even have kids if not to do the jobs we don’t want to do?! That’s a joke… sort of. Pretty sure my dad didn’t have to get up and change the TV channel ever in his adult life. Clearly, I’m showing my age. We had no remote but we only had 4 channels so, luckily, the manual channel surfing didn’t take long. I digress.

https://foursistersdish.com/2018/07/19/roasted-garlic-hummus/