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Broccoli Cheddar Soup – lo carb

September17

Ingredients

1 tablespoon + 4 tablespoons unsalted butter, divided

1 clove garlic, peeled and minced finely

1 small/medium sweet yellow onion, diced small

1/4 cup IsaPro Vanilla Protein Powder

2 cups low-sodium vegetable stock (chicken stock may be substituted)

2 to 3 cups broccoli florets, diced into bite-size pieces + 1 cups stems, optional

2 cups half-and-half (whole milk or 2% milk will work but soup won’t be as creamy)

2 large carrots, trimmed, peeled, and sliced into very thin rounds, about 1/16th-inch

3/4 teaspoon salt, or to taste

3/4 teaspoon freshly ground black pepper, or to taste

1/2 teaspoon smoked paprika or regular paprika

1/2 teaspoon dry mustard powder

Pinch cayenne pepper (doesn’t make soup spicy and serves to enhance flavor)

8 ounces grated high quality extra-sharp cheddar cheese, with a small amount reserved for garnishing bowls

Instructions

In a small saucepan, add 1 tablespoon butter, the diced onion, and sauté over medium heat until the onion is translucent and barely browned, about 4 minutes. Stir intermittently.

Add the garlic and cook about 30 seconds, stirring constantly so it doesn’t burn. Remove from heat and set pan aside.

In a large heavy-bottom pot, add 4 tablespoons butter, protein powder, and cook over medium heat for about 3 to 5 minutes, whisking constantly, until thickened. This with emersion blender until the roux is smooth.
…You are making a roux and it’s very important the mixture is thick or soup will never thicken properly later.

Slowly add the vegetable stock, whisking constantly.

Slowly add the half-and-half, whisking constantly.

Allow mixture to simmer over low heat for about 15 to 20 minutes, or until it has reduced and thickened some. Whisk intermittently to re-incorporate the ‘skin’ that inevitably forms, this is normal.

I am experimenting with this keto friendly recipe. Check back for updates. Here is the original recipe I discovered on the internet –> https://www.averiecooks.com/best-broccoli-cheese-soup-better-panera-copycat/

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Welcome!

March9

~ Welcome to Healthy Recipes Quick ~

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Sweet Potato Burgers

March8

 Wildtree Sweet Potato Burgers

Recipe: Sweet Potato Burgers

Ingredients

  • ¼ cup light mayo
  • ¼ cup light sour cream
  • ½ teaspoon salt
  • ½ paprika
  • ½ teaspoon roasted garlic (optional)
  • 1 (15.5 ounce) can cannellini beans, drained and rinsed
  • 1 large sweet potato, baked and skin removed (about 2 cups chopped)
  • 1/3 cup panko crumbs
  • 1/3 cup flour
  • 1 egg, beaten
  • 5 buns
  • 1 avocado, sliced

Instructions

  1. Mix together the mayo, sour cream, 1 tablespoon Garlic Galore, and roasted garlic; set aside.
  2. In a mixing bowl crush the beans and sweet potato.
  3. Stir in the Java Rub, remaining 2 teaspoons Garlic Galore, panko, flour, and egg.
  4. Refrigerate mixture for about 20 minutes so it will become easier to work with.
  5. Shape mixture into 5 patties.
  6. Cook patties in a greased nonstick skillet over medium heat until cooked through, about 3-4 minutes on each side. (The bottom of the patty should be golden brown before you flip it.)
  7. Serve on a bun with some of the prepared spread and avocado slices.

Quick Notes

5 Servings

Recipe: Best Chicken Alfredo

March8

Click the image to view this very popular Alfredo recipe
A Quick ~ Simple and Healthier Version of a Classic

Recipe: Best Chicken Alfredo ~ Wildtree

Best Chicken Alfredo ~ Wildtree

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Smoked Mozarella & Tomato Dip

March7

Wildtree Smoked Mozarella & Tomato Dip

 Recipe: Smoked Mozarella & Tomato Dip

Ingredients

  • 1/4 cup Smoked Mozzarella Cheese, shredded
  • 1/4 cup Tomatoes, peeled, seeded & diced
  • 1-2 tablespoons warm Water, as needed
  • 8 ounces Cream Cheese, softened

Instructions

  1. Combine the Smoke Mozzarella with the cream cheese and blend until fully incorporated, adding water as needed
  2. Mix in the tomatoes
  3. Chill for an hour to let flavors develop

Sweet Potato Fries

February3

Sweet Potato Fries

Recipe: Sweet Potato Fries

Ingredients

  • 2 sweet potatoes
  • 2 teaspoons Olive Oil
  • 2 teaspoons Chipotle Seasoning
  • Sour Cream and Chipotle Seasoning for a sensational dip

Instructions

  1. Scrub and thinly slice the potatoes into fries, about 1/4″ thick – peeling is not necessary
  2. Preheat oven to 400°F
  3. Toss the sweet potato slices with the oil, season and toss again
  4. Arrange in a single layer on a baking sheet (use two if necessary) and bake for 10 minutes, flip and bake for 10 more minutes or until potatoes are tender
  5. Mix the sour cream and Chipotle Seasoining, chill before serving

Notes

These fries are a very healthy and delicious side dish!

posted under Home, Vegetables & Side Dishes (mostly vegetarian recipes) | Comments Off on Sweet Potato Fries

Making a Roux

January4

How to Make a Roux - Steps by Wildtree

posted under Home, Soups - Stews - Chowders | Comments Off on Making a Roux

Taco Soup

October12

Recipe: Taco Soup

Wildtree Taco Soup

Ingredients

  • 1 quart Vegetable or Chicken Bouillon Soup Base, prepared according to package directions
  • 1/2 to 3/4 cup Taco Sauce
  • 3⁄4 cup corn kernels
  • 2 chicken breasts, cooked and shredded
  • 4 tablespoons unsalted butter for the roux
  • 1⁄4 cup all purpose flour for the roux
  • shredded cheese, chopped vegetables, sour cream, for garnish

Instructions

  1. In a large saucepan combine the prepared Chicken Bouillon, Taco Sauce, corn, and chicken; heat over medium heat. Try 1/2 cup Taco Sauce to taste. Add more if you like more spice.
  2. Make a roux. [In a small saucepan, melt butter over medium heat. Add in the flour and whisk to combine. Cook over medium heat for 1-2 minutes until the roux is thick and pale yellow.]
  3. Whisk the roux into the soup.
  4. Bring the soup up to a boil.
  5. Garnish with shredded cheese, vegetables, and sour cream if desired.

Quick notes

4 Servings
Calories: 290 Fat: 13g Fiber: 1g Protein: 30g Saturated Fat: 8g Cholesterol: 95mg Carbohydrate: 12g Sodium: 365mg  (The original recipe called for more taco sauce. I reduced sodium by reducing the amount of taco sauce called for, and it still has great taco flavor.)

Baked Green Bean Fries with Garlic Aioli

January4

Recipe: Baked Green Bean Fries with Garlic Aioli

Baked Green Bean Fries with Garlic Aioli

Serves 5

Ingredients

  • 2 eggs
  • 1 cup Italian style bread crumbs
  • 8 ounces French green beans (Haricot Verts)
  • 2 tablespoons light sour cream
  • 2 tablespoons light mayonnaise
  • 1 teaspoons salt
  • 2 teaspoons prepared horseradish
  • 1 teaspoon Dijon mustard
  • ½ teaspoon crushed garlic

Instructions

  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper.
  3. Whisk the two eggs in a bowl.
  4. In a separate bowl add the bread crumbs.
  5. Dip the green beans in the egg, coat in the breadcrumbs, and place on the parchment lined baking sheet.
  6. Bake for 12-15 minutes or until breadcrumbs are golden and green beans are tender.
  7. While the green beans are baking, mix together the remaining ingredients.
  8. Serve as a dipping sauce with the green bean fries.

Quick notes

Calories: 160 Fat: 6g Saturated Fat: 1g Carbohydrates: 21g Fiber: 3g Protein: 6g Cholesterol: 90mg Sodium: 730mg

posted under Appetizers & Dips, Home, Vegetables & Side Dishes (mostly vegetarian recipes) | Comments Off on Baked Green Bean Fries with Garlic Aioli

Ranch Chicken Chili

January4

Recipe: Ranch Chicken Chili

Ranch Chicken Chili

Serves 10

Ingredients

  • 2 chicken breasts (about 12 ounces)
  • 1 (15 ounce) can black beans; drained and rinsed
  • 1 (15 ounce) can white beans; drained and rinsed
  • 1 medium onion, finely chopped
  • 1 cup frozen corn
  • 1 (10 ounce) can diced tomatoes with green chilies, un-drained
  • 1 bag package Ranch Dressing & Dip Mix
  • 1 tsp red chili powder
  • 1 tsp paprika
  • 1⁄4 cup cilantro; chopped
  • 1 cup water
  • 1 tablespoon Chicken Bouillon Soup Base or Vegetable Soup Base
  • 1 (8 ounce) package Neufchatel cream cheese

Instructions

  1. Place the chicken breasts in the bottom of the slow cooker.
  2. Add the black and white beans.
  3. Add finely chopped medium onion, corn and an un-drained can of diced tomatoes with green chilies.
  4. Top with Ranch Dressing Mix and chopped cilantro.
  5. Mix together the water, seasonings and Chicken Bouillon; pour over the
    top of the ingredients in the slow cooker.
  6. Finally place your cream cheese in the center. Cover and cook on low for 6 hours.
  7. After it’s been cooking 5 hours, break up the cream cheese into the rest of the mix.
  8. Cover and continue cooking the last hour (if you forget this step, it won’t hurt anything to mix it at the end).
  9. After the 6 hours, remove the chicken breasts into a medium bowl and shred using two forks.
  10. Place the chicken back into the slow cooker and stir to combine everything.
  11. Serve over rice, hot dogs, or with tortilla chips.

Nutrition

Calories: 190 Fat: 6g Saturated Fat: 3.5g Carbohydrates: 17g Fiber: 4g Protein: 15g Cholesterol: 35mg Sodium: 490mg

posted under Chicken & Turkey Recipes, Crock Pot Recipes, Home, Main Dishes, Soups - Stews - Chowders | Comments Off on Ranch Chicken Chili

Avocado Deviled Eggs

October14

Avocado Eggs

Ingredients

  • 4 eggs, hard boiled
  • 1 avocado
  • 1/2 teaspoon Dried Dill
  • 1 teaspoon Mustard
  • 1/4 teaspoon Salt or more to taste
  • 1/8 teaspoon Celery Seed
  • Paprika and/or Alfalfa sprouts

Instructions

  1. Peel the hard boiled eggs, cut in half length-wise.
  2. Carefully empty the yolks and scoop out the avocado flesh into a small food processor. (We used a hand blender, that works well too.)
  3. Add the Dill and other seasonings and puree until smooth.
  4. Spoon (or pipe) the mixture back into the egg white halves.
  5. Garnish with paprika and alfalfa sprouts and eat right away.

Nutritional Info

Calories: 70 Fat: 6g Saturated Fat: 1.5g Carbohydrates: 2g Fiber: 2g Protein: 3g Cholesterol: 95mg Sodium: 60mg

Mediterranean Quinoa ~ Mason Jar Salad Recipe

July14

Mediterranean Quinoa Mason Jar Salad

Ingredients

  • ½ cup water
  • ¼ cup quinoa
  • 1 tablespoon Olive Oil
  • 1 tablespoon sherry vinegar
  • 2 teaspoon Greek Seasoning
  • ½ cup roasted red peppers, diced
  • ½ cup artichoke hearts, diced
  • ¼ cup kalamata olives, diced
  • ¼ cup chicken peas, drained and rinsed
  • 1 cup romaine lettuce, chopped

Instructions

  1. Combine the water and quinoa in a saucepan.
  2. Bring the mixture to a boil, then lower heat and simmer, covered, until quinoa is tender and still chewy, about 15 minutes.
  3. Remove from heat. Once the quinoa has cooled mix in the Olive Oil, sherry vinegar, and greek Seasoning.
  4. Add this to the bottom of a 1 quart mason jar.
  5. Layer the roasted red pepper, artichoke hearts, olives, chick peas, and romaine.
  6. Seal the jar and refrigerate until you are ready to eat.
  7. Shake to mix up the ingredients.

Quick Notes

Calories: 480 Fat: 26g Saturated Fat: 2.5g Carbohydrates: 53g Fiber: 9g Protein: 13g Cholesterol: 0mg Sodium: 1040mg

Number of servings (yield): 4

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