How Many Freestyle Points in a Small Grilled Chicken Salad Costa Vida

The view from our rental.

My husband and I just got back from an awesome beach vacation with some great friends, and I think I was trying to bring back a little of that ocean-side vibe when I started experimenting with these flavors.  Little did I know I was creating what would quickly become one of my very favorite Weight Watcher friendly items for breakfast or just a sweet treat. You won't believe that these are only one point each.  They're sweet, fruity, and melt-in-your-mouth fabulous.  If you have an air fryer (my favorite is this Go Wise Air Fryer)*, they reheat to perfection there with tasty caramelized edges. Mmmmm.  ~Erin

Ingredients:

• 1 (20 oz.) can crushed pineapple in juice
• 1 medium banana
• 1 c. very finely chopped carrots (use a food processor if available)
• 1 egg
• 1 (5.3 oz.) container Dannon Light & Fit Greek 80 Calorie Yogurt – toasted coconut flavor
• 1 1/4 c. self-rising flour
• ½ tsp. ground cinnamon
• Nonstick cooking spray

Instructions:

1. Preheat the oven to 350°F.
2. Spray a muffin tin with cooking spray and set aside.
3. Drain the pineapple of as much liquid as possible by pressing it with a rubber spatula through a strainer; transfer pineapple to a medium bowl.
4. Mash banana and combine with pineapple; stir in chopped carrots, egg, and coconut yogurt until well combined.
5. Stir in self-rising flour and cinnamon until just combined.
6. Use a scoop to fill each muffin cup 2/3 full.
7. Spray the tops with a bit of cooking spray to help them brown.
8. Bake 25 minutes in a preheated oven or until light golden brown.

WW Freestyle Info.: This recipe makes 12 servings. One breakfast bite is 1 point; two breakfast bites are 3 points.

Tropical Carrot Cake Breakfast Bites

Ingredients

Ingredients:

• ~ 1 (20 oz.) can crushed pineapple in juice
• ~ 1 medium banana
• ~ 1 c. very finely chopped carrots (use a food processor if available)
• ~ 1 egg
• ~ 1 (5.3 oz.) container Dannon Light & Fit Greek 80 Calorie Yogurt – toasted coconut flavor
• ~ 1 1/4 c. self-rising flour
• ~ ½ tsp. ground cinnamon
• ~ Nonstick cooking spray

Instructions

1. Preheat the oven to 350°F.
2. Spray a muffin tin with cooking spray and set aside.
3. Drain the pineapple of as much liquid as possible by pressing it with a rubber spatula through a strainer; transfer pineapple to a medium bowl.
4. Mash banana and combine with pineapple; stir in chopped carrots, egg, and coconut yogurt until well combined.
5. Stir in self-rising flour and cinnamon until just combined.
6. Use a scoop to fill each muffin cup 2/3 full.
7. Spray the tops with a bit of cooking spray to help them brown.
8. Bake 25 minutes in a preheated oven or until light golden brown.

Notes

Weight Watchers Info.: This recipe makes 12 servings. One Breakfast Bite is 1 SmartPoint, Two Breakfast Bites is 3 SmartPoints.

© 2021 Copyright Four Sisters Dish, valid date of publication

*This post contains affiliate links.  We earn a small small commission on purchases made via these links.

Garden fresh okra is my favorite vegetable. Can you blame me? There's nothing better than home grown okra. Some people say they hate okra, but I say they just haven't tried the right okra. That stuff you buy pre-breaded in the freezer section is not good. Neither is slimy okra in soup. No thanks. The best kind of okra is cooked until crispy, either by hand breading and frying or by roasting with a little olive oil & salt. Both are so yummy but roasted is the healthier option. Even fried okra lovers will enjoy this roasted version, I promise. ~Erin

Ingredients:

• ~ 2 pounds fresh okra
• ~ 1 T. olive oil OR olive oil cooking spray
• ~ 1 tsp. salt

Instructions:

1. Preheat the oven to 400°F.
2. Wash the okra and pat it dry.
3. Cut the stem and the tip of each okra pod and slice into ¼ inch rounds.
4. Toss on a large sheet pan with olive oil OR spray the empty pan with cooking spray, add the okra in one single layer, then spray the okra with cooking spray.
5. Sprinkle evenly with salt.
6. Cook in the preheated oven for 30 – 40 minutes, stirring occasionally; remember to redistribute the okra into a single layer after stirring.

Tip: I cook mine the entire 40 minutes because I like it really crispy. Also, okra contains a lot of water so it will shrink quite a bit.

WW Freestyle Info.: This recipe makes 4 servings. If you use olive oil, each serving is 1 point. If you use cooking spray, each serving is ZERO points.

Roasted Okra

June 21, 2018

Ingredients

• Ingredients:
• ~ 2 pounds fresh okra
• ~ 1 T. olive oil OR olive oil cooking spray
• ~ 1 tsp. salt

Instructions

1. Preheat the oven to 400°F.
2. Wash the okra and pat it dry.
3. Cut the stem and the tip of each okra pod and slice into ¼ inch rounds.
4. Toss on a large sheet pan with olive oil OR spray the empty pan with cooking spray, add the okra in one single layer, then spray the okra with cooking spray.
5. Sprinkle evenly with salt.
6. Cook in the preheated oven for 30 - 40 minutes, stirring occasionally; remember to redistribute the okra into a single layer after stirring.

Notes

I cook mine the entire 40 minutes because I like it really crispy. Also, okra contains a lot of water so it will shrink quite a bit.
Weight Watchers Info.: This recipe makes 4 servings. If you use olive oil, each serving is 1 point. If you use cooking spray, each serving is ZERO points!

© 2021 Copyright Four Sisters Dish, valid date of publication

4.29

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

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

June 11, 2018

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!

© 2021 Copyright Four Sisters Dish, valid date of publication

Many years (and pounds) ago, when I first started Weight Watchers, I was given a recipe similar to this by a friend who had been a Weight Watcher for years. I was desperate for something that made me feel like I was having dessert! That was over a decade ago and my family and I are still enjoying this cool, summery treat. You can make this pie using any flavor combination of yogurt and Jello that you want. For the one pictured here, I used strawberry Jello with lemon yogurt. ~Tracy

Ingredients:

• 1 (.3oz) package sugar free jello in your favorite flavor – I used strawberry
• 2 (8 oz.) containers low fat yogurt – I used lemon (mine were 4 points each)
• 1 c. boiling water
• 1 (8 oz.) container fat free Cool Whip
• 1 reduced fat graham cracker crust
• Fresh fruit for topping, optional

Instructions:

Stir Jello into boiling water and mix until well dissolved.

Add both containers of yogurt and mix well.

Fold in Cool Whip.

Pour mixture into graham cracker crust.

Chill until ingredients are set.

Top with fresh fruit and serve.

WW Freestyle Info: Divided into 8 servings, this dessert is 7 points per slice.

Summer Ice Box Pie

June 5, 2018

Ingredients

Ingredients

• ~1 (.3oz) package sugar free jello in your favorite flavor – I used strawberry
• ~2 (8 oz.) containers low fat yogurt – I used lemon (mine were 4 points each)
• ~1 c. boiling water
• ~1 (8 oz.) container fat free Cool Whip
• ~1 reduced fat graham cracker crust
• ~fresh fruit for topping, optional

Instructions

1. Stir Jello into boiling water and mix until well dissolved.
2. Add both containers of yogurt and mix well.
3. Fold in Cool Whip.
4. Pour mixture into graham cracker crust.
5. Chill until ingredients are set.
6. Top with fresh fruit and serve.

Notes

Weight Watchers Info: Divided into 8 servings, this dessert is 7 points per slice.

© 2021 Copyright Four Sisters Dish, valid date of publication

This casserole is great when you don't have a lot of time to prep a meal.  I made this over the weekend and spent very little time in the kitchen.  I mean, I'd rather be in the kitchen than doing what I was doing, which was dusting the wooden blinds.  (Fun! – not)  How those things gather so much dust so fast is beyond me.  Anywho, I was able to boil my chicken while I dusted away.  After shredding the chicken and quickly mixing up the other ingredients, it was back in the oven while I dusted some more.  Easy for busy days.

This casserole is good comfort food for post-dusting tiredness.  Buttery Ritz topping?  Sign me up!  That's the best part so don't skimp on it.  My husband likes it over rice but, in my opinion, that detracts from the flavor so try it on its own first.  Pair it with some roasted veggies or a salad and BAM, you've got a good meal on the table.  ~Erin

Ingredients:

• 3 pounds boneless, skinless chicken breasts
• 2 cans (10.5 oz each) Campbell's Healthy Request Cream of Chicken Soup
• 1 ½ c. plain, fat free yogurt (regular or Greek)
• 1 tsp. salt
• ½ tsp. pepper
• 2 tsp. Worcestershire sauce
• 2 T. poppy seeds
• 50 Ritz Crackers
• 4 T. light butter, melted (I use Land O' Lakes Light.)
• Nonstick cooking spray

Instructions:

1. Boil or bake the chicken until cooked through; shred or chop and set aside.
2. Preheat the oven to 350°F.
3. In a medium size bowl, mix together cream of chicken soup, yogurt, salt, pepper, Worcestershire, and poppy seeds. Add chicken & stir until well combined.
4. Spray a 9×13 casserole dish with cooking spray and spread chicken/soup mixture evenly in the pan.
5. In a small bowl or a gallon zip lock baggie, crush the Ritz crackers and mix with the melted butter.
6. Sprinkle the buttered cracker crumbs evenly over the top of the chicken & soup mixture.
7. Bake, uncovered, in the preheated oven for 25-30 minutes or until hot & bubbly and the crackers are golden brown.

WW Freestyle Info.: This makes 6 servings. Each serving is 8 points.

Poppy Seed Chicken – Lightened Up

May 29, 2018

Ingredients

Ingredients

• ~ 3 pounds boneless, skinless chicken breasts
• ~ 2 cans (10.5 oz each) Campbell's Healthy Request Cream of Chicken Soup
• ~ 1 ½ c. plain, fat free yogurt (regular or Greek)
• ~ 1 tsp. salt
• ~ ½ tsp. pepper
• ~ 2 tsp. Worcestershire sauce
• ~ 2 T. poppy seeds
• ~ 50 Ritz Crackers
• ~ 4 T. light butter, melted (I use Land O' Lakes Light.)
• ~ Nonstick cooking spray

Instructions

1. Boil or bake the chicken until cooked through; shred or chop and set aside.
2. Preheat the oven to 350°F.
3. In a medium size bowl, mix together cream of chicken soup, yogurt, salt, pepper, Worcestershire, and poppy seeds. Add chicken & stir until well combined.
4. Spray a 9x13 casserole dish with cooking spray and spread chicken/soup mixture evenly in the pan.
5. In a small bowl or a gallon zip lock baggie, crush the Ritz crackers and mix with the melted butter.
6. Sprinkle the buttered cracker crumbs evenly over the top of the chicken & soup mixture.
7. Bake, uncovered, in the preheated oven for 25-30 minutes or until hot & bubbly and the crackers are golden brown.

Notes

Weight Watchers Info.: This makes 6 servings. Each serving is 8 SmartPoints on Freestyle.

© 2021 Copyright Four Sisters Dish, valid date of publication

I'll be honest. It never would have occurred to me to make a chicken salad with curry. Then a couple of years ago the Sprouts near my office had a curry chicken salad when I was in for lunch.  The lovely golden color intrigued me, so I decided to give it a try. It was a surprisingly excellent choice, but theirs needed a little more heat, so I decided to give making my own recipe a go.  The first time I made it my middle schooler tried it with a lot of skepticism  — and loved it!

The celery and red bell pepper are both (as veggies go) a tiny bit sweet and crunchy, and they blend nicely with the warm flavors of the curry and turmeric.  Throw in cayenne pepper, or don't depending on your spice preference, and you've got this beautiful curry chicken salad to share — or keep all to yourself.

This can be served on its own, but my favorite way to serve it is on a Hawaiian sweet roll as a sandwich.  It's good on Flat Out Bread too for a healthier option, or, hey, my pre-schooler insists upon eating his chicken salads on crackers! My philosophy there as long as this picky kid is eating? "You do you, buddy!"   ~Robin

Ingredients:

• 2 c. shredded rotisserie chicken breast (about 7.5 oz.)
• 2 eggs
• ½ c. light mayo
• ⅓ c. diced red bell pepper
• ⅓ c. diced celery
• 1 tsp. curry powder
• ¼ tsp. ground turmeric
• ⅛ – ¼ of cayenne pepper, optional (depending on spice preference)

Instructions:

1. Put 2 eggs on to boil (be sure to set a timer so you don't forget about them as you prep other items).
2. Wash, then dice the bell pepper and celery; set aside.
3. Shred 2 cups of rotisserie chicken breast into a medium sized bowl.
4. Add light mayo to chicken and mix thoroughly.
5. Once eggs are boiled, peeled, and cooled, chop and add them to the mixture.
6. Add curry and turmeric.
7. Add cayenne pepper if you wish.
8. Stir spices in well.
9. Gently mix in celery and bell pepper

WW Freestyle Info: This recipe makes about four filling half-cup servings at 3 points each. Point total does not include bread — or crackers.

Curry Chicken Salad

May 21, 2018

Ingredients

Ingredients:

• ~2 c. shredded rotisserie chicken breast (about 7.5 oz.)
• ~2 eggs
• ~½ c. light mayo
• ~⅓ c. diced red bell pepper
• ~⅓ c. diced celery
• ~1 tsp. curry powder
• ~¼ tsp. ground turmeric
• ~⅛ - ¼ of cayenne pepper, optional (depending on spice preference)

Instructions

1. Put 2 eggs on to boil (be sure to set a timer so you don't forget about them as you prep other items).
2. Wash, then dice the bell pepper and celery; set aside.
3. Shred 2 cups of rotisserie chicken breast into a medium sized bowl.
4. Add light mayo to chicken and mix thoroughly.
5. Once eggs are boiled, peeled, and cooled, chop and add them to the mixture.
6. Add curry and turmeric.
7. Add cayenne pepper if you wish.
8. Stir spices in well.
9. Gently mix in celery and bell pepper

Notes

Weight Watcher's Info: This recipe makes about four filling half-cup servings at 3 Freestyle SmartPoints each. Point total does not include bread -- or crackers.

© 2021 Copyright Four Sisters Dish, valid date of publication

I love Thai food; peanut sauce is one of my favorite flavors. I mixed this Thai-style sauce up at home for a lighter version of the restaurant favorite. Served in a wrap with a slaw blend and grilled chicken, this makes a great lunch or summer supper! ~Erin

First, mix the lime juice, honey, powdered peanut butter, soy sauce, ginger & sriracha in a small bowl.

Arrange each wrap with ½ of a sliced grilled chicken breast and about ½ a cup of slaw blend. This is the slaw mix I use but any broccoli slaw will work.

Drizzle each with 1 T. peanut sauce and top with 5 grams (about a teaspoon) of chopped peanuts.

Wrap it up and enjoy!

Thai-Style Peanut Chicken Wraps

May 10, 2018

Ingredients

Ingredients:

• ~ juice of one lime
• ~ 1 T. honey
• ~ 3 T. powdered peanut butter (I used PB2.)
• ~ 1 T. low sodium soy sauce
• ~ 1/8 tsp. ginger paste or freshly grated ginger, optional (not pictured)
• ~ A few drops of Sriracha, optional
• ~ 2 grilled chicken breasts, sliced (I seasoned mine with salt, pepper, & garlic powder.)
• ~ Bagged slaw blend (I like the one that's broccoli slaw, shredded Brussels sprouts, kale, carrots, and cabbage. Regular broccoli slaw would work too.)
• ~ ¾ oz. (or 20 grams) dry roasted peanuts, chopped
• ~ 4 wraps of choice (I use Ole Xtreme Low Carb High Fiber Wraps.)

Instructions

1. Mix lime juice, honey, powdered peanut butter, soy sauce, ginger & sriracha in a small bowl.
2. Arrange each wrap with ½ of a sliced grilled chicken breast and about ½ a cup of slaw blend.
3. Drizzle each with 1 T. peanut sauce and top with 5 grams (about a teaspoon) of chopped peanuts.
4. Wrap it up and enjoy!

Notes

Weight Watchers Info: This makes 4 servings.
Peanut sauce = 2 Freestyle SmartPoints per Tablespoon. 5 grams chopped peanuts = 1 SmartPoint.
The chicken and slaw mix are both zero SmartPoints.
If you use the same wrap I did, they are 1 SmartPoint each.
Total per wrap: 4 Freestyle SmartPoints each!

© 2021 Copyright Four Sisters Dish, valid date of publication

This recipe came to me in church cookbook from a small town in western Oklahoma. I've adapted the recipe over the years but the original is from Rita from Fairview. I don't know Rita but I am grateful to her for this recipe. Church cookbooks are the best, aren't they? I'm always looking for new ones to add to my collection. They are always full of tried and true family recipes and time tested pot-luck favorites. I go through them page by page, flagging recipes I want to try with sticky-notes. This is one of those recipes I've had flagged for a long time. I keep coming back to it, making notes in the margins when I make it. It's a good one, this meatloaf. Picture a giant stuffed Italian meatball. I serve it over spaghetti because, of course you have to have spaghetti with a giant cheesy meatball. Italian dinner perfection! ~Erin

Ingredients:

• 1 ½ lb. 96% lean ground beef
• 1 small onion or ½ a large onion, finely diced
• 1 egg, beaten
• 1 ½ T. Italian seasoning, divided
• 1 T. minced fresh garlic
• ½ tsp. salt, divided
• ½ tsp. black pepper, divided
• 2 cans (15 oz. each) tomato sauce, divided
• 1 c. garlic & herb seasoned bread crumbs (I use Progresso.)
• ½ T. garlic powder
• 1 tsp. onion powder
• 1 ½ c. low-moisture part-skim shredded Mozzarella
• ½ c. shredded (not grated) parmesan cheese
• Fresh chopped basil, for garnish (optional)
• Cooked spaghetti noodles, for serving (optional)

Making this Italian Cheese Stuffed Meatloaf is so much faster and easier than making a million little meatballs, but you get similar results (only cheesier). Start by preheating the oven to 350°F.

In a large bowl combine ground beef, onion, egg, 1 T. Italian seasoning, garlic, ¼ tsp. salt, ¼ tsp. pepper, and 1/3 cup of tomato sauce (reserve the remainder); mix until well combined.

Mix breadcrumbs into meat mixture until just combined. Do not overmix.

Turn the meat mixture out onto plastic wrap or wax paper. Pat into a large rectangle. (Please excuse the blurry photo… my 11-year-old took it. 🙂 )

Sprinkle the meat evenly with both cheeses. (Keeping it real with my cooking mess in the background.)

Begin to roll the meat by pulling the plastic wrap up and toward you. Continue forming into a roll and tuck the ends under.

Transfer the roll to a large baking dish; set aside.

In a medium bowl, mix together 1 can plus what's left of the other can of tomato sauce, ½ T. garlic powder, ½ T. Italian seasoning, 1 tsp. onion powder, ¼ tsp. salt, and ¼ tsp. pepper.

Pour tomato sauce mixture over meatloaf.

Bake uncovered in preheated oven for 1 hour.

Serve over spaghetti, if desired.

WW Freestyle Info.: This recipe makes 8 slices at 6 points each. Don't forget to add extra points if you serve over spaghetti.

Italian Cheese Stuffed Meatloaf

May 1, 2018

Ingredients

Ingredients:

• ~ 1 ½ lb. 96% lean ground beef
• ~ 1 small onion or ½ a large onion, finely diced
• ~ 1 egg, beaten
• ~ 1 ½ T. Italian seasoning, divided
• ~ 1 T. minced fresh garlic
• ~ ½ tsp. salt, divided
• ~ ½ tsp. black pepper, divided
• ~ 2 cans (15 oz. each) tomato sauce, divided
• ~ 1 c. garlic & herb seasoned bread crumbs (I use Progresso.)
• ~ ½ T. garlic powder
• ~ 1 tsp. onion powder
• ~ 1 ½ c. low-moisture part-skim shredded Mozzarella
• ~ ½ c. shredded (not grated) parmesan cheese
• ~ fresh chopped basil, for garnish (optional)
• ~ cooked spaghetti noodles, for serving (optional)

Instructions

1. Preheat the oven to 350°F.
2. In a large bowl combine ground beef, onion, egg, 1 T. Italian seasoning, garlic, ¼ tsp. salt, ¼ tsp. pepper, and 1/3 cup of tomato sauce (reserve the remainder); mix until well combined.
3. Mix breadcrumbs into meat mixture until just combined. Do not overmix.
4. Turn the meat mixture out onto plastic wrap or wax paper. Pat into a large rectangle.
5. Sprinkle the meat evenly with both cheeses.
6. Begin to roll the meat by pulling the plastic wrap up and toward you. Continue forming into a roll and tuck the ends under.
7. Transfer the roll to a large baking dish; set aside.
8. In a medium bowl, mix together 1 can plus what's left of the other can of tomato sauce, ½ T. garlic powder, ½ T. Italian seasoning, 1 tsp. onion powder, ¼ tsp. salt, and ¼ tsp. pepper.
9. Pour tomato sauce mixture over meatloaf.
10. Bake uncovered in preheated oven for 1 hour.
11. Serve over spaghetti, if desired.

Notes

Weight Watchers info.: This recipe makes 8 slices at 6 Freestyle SmartPoints each. Don't forget to add extra points if you serve over spaghetti.

© 2021 Copyright Four Sisters Dish, valid date of publication

Fire up the grill for this recipe! If you are familiar with fresh Mexican grill Costa Vida restaurant chain, this is a copycat recipe for their grilled chicken.  It is used in all their chicken entrees from burritos to salads. I absolutely LOVE their grilled chicken! This recipe is wonderful for anything you would use grilled chicken in, but my family's favorite is tacos.  And it's great because it is really quick to mix together; score one for me! You might even want to make a double batch, grilling and freezing some for a quick heat-up option another day!  ~Kathy

Ingredients:

• 3 lbs. chicken breast
• ½ c. olive oil
• 1 heaping T. fresh garlic, finely minced
• 3 T. all purpose seasoning (I used a combo of original Mrs. Dash & Emeril's Original Essence.)
• 1 T. kosher salt
• ¼ tsp black pepper
• ½ tsp smoked paprika, optional
• Juice of 2 lemons

Instructions:

1. Pat chicken dry. Trim all fat and cut each chicken breast in half, lengthwise.
2. Add all other ingredients in a large Ziplock freezer bag. Mix to combine well. Add chicken, seal bag, and turn to coat chicken pieces completely.
3. Place in refrigerator to marinate for 30-45 minutes, turning occasionally.
4. Remove chicken from marinade; place on pre-heated, oiled grill. Grill on medium-low heat until cooked completely through. Chicken should reach 165 F. Chop chicken into bite sized pieces and serve warm in a soft tortilla with your favorite taco toppings.

Marinated Chicken Tacos

April 26, 2018

Ingredients

Ingredients:

• ~ 3 lbs. chicken breast
• ~ ½ c. olive oil
• ~ 1 heaping T. fresh garlic, finely minced
• ~ 3 T. all purpose seasoning (I used a combo of original Mrs. Dash & Emeril's Original Essence.)
• ~ 1 T. kosher salt
• ~ ¼ tsp black pepper
• ~ ½ tsp smoked paprika, optional
• ~ Juice of 2 lemons

Instructions

1. Pat chicken dry. Trim all fat and cut each chicken breast in half, lengthwise.
2. Add all other ingredients in a large Ziplock freezer bag. Mix to combine well. Add chicken, seal bag, and turn to coat chicken pieces completely.
3. Place in refrigerator to marinate for 30-45 minutes, turning occasionally.
4. Remove chicken from marinade; place on pre-heated, oiled grill. Grill on medium-low heat until cooked completely through. Chicken should reach 165 F. Chop chicken into bite sized pieces and serve warm in a soft tortilla with your favorite taco toppings.

© 2021 Copyright Four Sisters Dish, valid date of publication

My goodness it's a busy time of year. All four of us sisters have been lamenting about the vast amounts of things that need checked off our daily to-do lists. Kids' baseball games and other activities to shuttle them to, meetings & special trainings and deadlines at work, and various other responsibilities have got us run ragged and longing for one of our girls' weekends.

Busy times like this call for meal prep. If I can find time to prep a few things to keep on-hand, we usually avoid the fast food drive thru. Last weekend I took the time to boil some chicken to use in various dishes this week. Having cooked chicken in the fridge or freezer is a major time saver on busy weeks… same for bacon (and ground beef). I like to cook up several pounds of bacon, freeze it in a single layer on a cookie sheet (so it won't stick together), then transfer it to a freezer baggie. A few seconds in the microwave thaws it right out. Bonus: pre-cooking your own bacon is much cheaper than buying the pre-cooked kind at the grocery store.

Since I (almost) always have boiled shredded chicken and cooked bacon in the fridge or freezer, it takes no time to throw this Jalapeno Popper Chicken Salad together for lunch or a quick, no-bake dinner. I serve it on a low carb wrap with some fresh baby spinach. Quick, easy, and so much better than a cold cut sandwich! ~Erin

Here's the Reader's Digest Version of how to make it:

Ingredients:

• 1 lb. boneless, skinless chicken breasts (or 12 ounces cooked & shredded)
• 2 fresh jalapenos
• ¼ c. plain nonfat Greek yogurt
• ¼ c. light mayonnaise
• 6 slices center cut bacon, cooked crisp & crumbled
• Juice of one lime
• 1 T. brine from a jar of pickled jalapenos, optional
• ½ cup fat free shredded cheddar cheese
• Salt & pepper to taste

Chop up 2 jalapenos. This is how I cut them. Cut out the ribs & veins if you don't like the heat. Leave some of the ribs if you like a little spice!

Salt & pepper the shredded chicken a bit (you can add more later if needed).

Throw in some Greek yogurt, mayo, lime juice, and a little jarred jalapeno pickling brine if you're so inclined. Stir it up! Then stir in the bacon and fresh jalapeno pieces.

Lastly, stir in the cheese. I do this last so I don't totally obliterate the shreds but I don't know if it really matters. It just makes me feel better to be gentle with the cheese. Ha!

Ready to serve! I like mine on a wrap with some baby spinach. It's good on some toasted bread too or just served on a plate with some Ritz crackers. Enjoy!

Jalapeno Popper Chicken Salad

April 19, 2018

Ingredients

Ingredients:

• ~ 1 lb. boneless, skinless chicken breasts (or 12 ounces cooked & shredded)
• ~ 2 fresh jalapenos
• ~ ¼ c. plain nonfat Greek yogurt
• ~ ¼ c. light mayonnaise
• ~ 6 slices center cut bacon, cooked crisp & crumbled
• ~ Juice of one lime
• ~ 1 T. brine from a jar of pickled jalapenos, optional
• ~ ½ cup fat free shredded cheddar cheese
• ~ Salt & pepper to taste

Instructions

1. Boil & shred the chicken; set aside.
2. Cut the tops off the jalapenos, slice, remove seeds and ribs (That's where the heat is…leave some of the ribs if you like spicy.) and finely dice.
3. Mix chopped jalapenos, shredded chicken, yogurt, mayo, bacon pieces, lime juice, pickled jalapeno brine, and cheddar cheese in a medium bowl.
4. Season to taste with salt & pepper.
5. Serve on toast, in a wrap with fresh baby spinach, or with Ritz Crackers.

Notes

Weight Watchers Info: This makes 4 servings of ½ cup each. Each serving is 3 Freestyle SmartPoints.

© 2021 Copyright Four Sisters Dish, valid date of publication

How Many Freestyle Points in a Small Grilled Chicken Salad Costa Vida

Source: https://foursistersdish.com/category/weight-watchers/page/9/