living well kitchen · blue cheese mashed potatoes. satisfy your mashed potato craving with these...

Living Well Kitchen Blog Favorites Cookbook

by: Meme Inge

Copyright © 2013 Meme Inge, MS, RD, LDN

Cover photos: Cookie Dough Dip page 15, French Dips page 34,

Crock-Pot Salsa Chicken page 42, Whole Wheat Sugar Cookies page 70,

White Bean and Turkey Chili page 29, Crab Cakes page 57

All rights reserved. No part of this book

shall be reproduced, stored or transmitted

by any means without the sole, written

permission of the author.

LivingWellKitchen.com

http://memeinge.com/blog/


Table of Contents: Breakfast, page 1: Protein Pancakes ................................. 2

Breakfast Casserole ............................. 3

French Toast Casserole ...................... 4

Frittata ..................................................... 5

Homemade Sausage .......................... 6

Banana Breakfast Bars........................ 7

Smoothie ................................................ 8

Apps & Snacks, page 9: Jalapeño Popper Dip ........................ 10

Buffalo Chicken Dip .......................... 11

Spinach Artichoke Dip ..................... 12

Caramelized Onion Dip ................... 13

Microwave Potato Chips ................. 14

Cookie Dough Dip ............................ 15

Guacamole........................................... 16

Salsa ....................................................... 17

Pimento Cheese ................................. 17

Sliders .................................................... 18

Chili Cheese Fries .............................. 19

Spiced Walnuts .................................. 20

Zucchini Pizza Bites ........................... 20

Baked Cheese Sticks ......................... 21

Soups, Salads, Sandwiches,

and Sauces, page 22: Lentil Soup ........................................... 23

Pumpkin Soup .................................... 24

Loaded Potato Soup......................... 25

Butternut Squash Soup ................... 26

Split Pea Soup .................................... 27

Black Bean Soup ................................ 28

White Bean & Turkey Chili ............. 29

Buffalo Chicken Chowder ............... 30

Mexican Chicken Salad .................... 31

Goat Cheese & Beet Salad ............. 32

Quinoa Salad Shaker ........................ 33

French Dips ......................................... 34

Mexican Pizza ..................................... 35

BBQ Sauce ........................................... 36

Pizza Sauce .......................................... 37

Ranch Dressing .................................. 38

Blue Cheese Dressing....................... 38

Main Dishes, page 39: Honey Balsamic Chicken ...................... 40

Whole Chicken in a Crock-Pot ........... 41

Homemade Chicken Broth .............. 41

Crock-Pot Salsa Chicken ...................... 42

Chicken Tostadas .................................. 42

BBQ Chicken Pasta ................................. 43

Poppy-Seed Chicken Casserole ......... 44

Cheesy Chicken Broccoli &

Rice Casserole ...................................... 45

Bacon Wrapped Chicken...................... 46

Stuffed Squash ........................................ 47

Spaghetti Squash with Turkey

Meat Sauce ........................................... 48

Asian Lettuce Wraps .............................. 49

Pork Tenderloin....................................... 50

Pork Fried Rice ........................................ 51

Crock-Pot Pulled Pork ........................... 52

Fish Tacos ................................................ 53

Walnut-Crusted Fish .............................. 54

Shrimp Tacos ........................................... 55

Pistachio & Herb-Crusted Salmon .... 56

Crab Cakes ................................................ 57

Cheesy Bean Casserole ......................... 58

Avocado Pasta ......................................... 59

Lentil Spaghetti Sauce .......................... 60

Sides, page 61: Twice-Baked Potatoes .......................... 62

Blue Cheese Mashed Potatoes........... 63

Southwest Cornbread ........................... 64

Sautéed Spinach ..................................... 65

Broccoli Quinoa ..................................... 65

Roasted Cabbage ................................... 66

Quinoa Pilaf .............................................. 67

Fried Green Tomatoes .......................... 68

Desserts, page 69: Whole Wheat Sugar Cookies .............. 70

Lunch Lady Sugar Cookies .................. 71

Peach Cobbler ......................................... 72

Firecracker Cake ...................................... 73

Cookie Cake ............................................. 74

Buttercream Frosting ............................ 74



15

Cookie Dough Dip You can serve this with cinnamon sugar pita chips, whole wheat graham crackers, and/or apple

or pear slices. Or just eat with a spoon…

This gluten-free dip is great for getting kids to eat their fruit. You can make it nut free by using

additional cream cheese or sunflower butter in place of the nut butter.

Serves 6 – 8 {Makes about 2 cups}

1 (15 oz) can garbanzo beans {chickpeas}, well rinsed and drained

1/4 tsp salt

2 tsp vanilla extract (please don’t use imitation here!)

1/4 cup any type of milk

1 TBSP butter, softened

1 TBSP reduced-fat or fat-free cream cheese, softened

2 TBSP nut or seed butter, coconut oil, or additional cream cheese

3 TBSP brown sugar

2.5 TBSP powdered sugar

1/4 cup oats

1/4 cup semi-sweet chocolate chips

Add chickpeas through powdered sugar to a food processor (a blender

might work too). Process until the mixture is completely smooth. Add oats,

and process until they are incorporated.

Taste and add a little more sugar if desired. Transfer mixture to a bowl and

stir in chocolate chips.

To make “monster cookie” dough dip, stir in an additional 1/4 cup oats and

1/4 cup M&M’s with the chocolate chips.

Serve with apple or pear slices, cinnamon sugar pita chips, graham crackers,

or whatever floats your boat. When not eating, keep refrigerated.

Nutrition Facts {per 1/4 cup serving – based on 8 servings using 1% milk, reduced-fat cream

cheese, & peanut butter}:

141 calories, 5.9g fat (2.2g saturated), 18.7g carbohydrates, 2.5g fiber, 4.5g protein


http://memeinge.com/blog/heaven-in-a-bowl-and-chips-to-go-with-it/

30

Buffalo Chicken Chowder

This tasty, spicy, and comforting chowder is great for a dreary day when you need your slow-

cooker to make dinner for you.

Serves 4

2 medium potatoes, unpeeled and cubed

12 oz. {3/4 lb.} chicken breast, cut into 1" pieces

1 onion, chopped

4 stalks celery, chopped {about 1 cup}

1/4 tsp salt

1/4 tsp pepper

1/8 tsp ground thyme

1/2 tsp red pepper flakes

1.5 cups 1% milk

1/3 cup buffalo wing sauce

2 cups low-sodium chicken broth, divided

3 TBSP unbleached all-purpose flour

1 cup {4 oz} reduced-fat blue cheese crumbles, for topping

celery stalks, cut in half, for serving

Add the potatoes to the bottom of the slow cooker. Top with the chicken,

then the onions & celery. Season with the salt, pepper, thyme, and red

pepper flakes

Pour in milk, buffalo wing sauce, and 1.5 cups chicken broth.

In a small bowl, whisk together the remaining 1/2 cup chicken broth and the

flour until no lumps remain. Slowly stir it in the slow-cooker.

Gently stir everything together. Cover, and cook on High for 5 hours or Low

for 10 hours.

Stir well before serving.

Serve with celery stalks and 1/4 cup cheese crumbles on each serving.

Notes:

Crystal's Brand Wing Sauce has less than half the sodium of most wing sauces and no

artificial preservatives. Yes, there is artificial butter flavor but no sodium benzoate. It also has

more accurate Nutrition Facts.

Treasure Cave has a good reduced-fat blue cheese

Nutrition Facts (per serving – based on 4 servings):

360 calories, 7.5g fat (4g saturated), 37g carbohydrates, 3.5g fiber, 31g protein


http://memeinge.com/blog/buffalo-chicken-chowder/

39

Main Dishes

Cheesy Bean Casserole, page 58

Pistachio Herb Crusted Salmon,

page 56

Pork Fried Rice, page 51

Chicken Tostadas, page 42

Honey Balsamic Chicken, page 40

Fish Tacos, 53



53

Fish Tacos

Delicious fish tacos with cabbage slaw as a perfect complement to the spicy fish. A great way to

get in your veggies without having to cook anything else. Skip the yogurt sauce if you want it

dairy free. The yogurt sauce is tasty but these are just as delicious without it.

Serves 4

For the slaw:

1 small head cabbage, cored &

chopped

1 red onion, cut in half & thinly

sliced

1/3 cup cilantro, chopped

1 TBSP extra virgin olive oil

juice from 1 lime {reserve 1

TBSP for yogurt sauce}

1/4 cup rice wine vinegar

1 tsp sugar

1/2 tsp salt

1/4 tsp pepper

For the sauce:

1/2 cup plain yogurt

2 TBSP chopped cilantro

1 TBSP lime juice

pinch salt

For the fish:

1.25 lb. white flaky fish

1/2 tsp chipotle chile powder

1/4 tsp garlic powder

1/4 tsp salt

1/8 tsp pepper

1 TBSP oil {canola or olive}

4-8 whole wheat tortillas

For the slaw:

In a large glass or plastic bowl, stir together all the ingredients. Set aside.

For the sauce:

In a small bowl, stir together all the ingredients. Cover & refrigerate until use.

For the fish:

Pat fish dry and sprinkle both sides with chipotle chile powder, garlic powder, salt

& pepper.

In a large skillet, heat oil over medium high. Add fish to the pan {making sure not

to crowd the pan. You may have to do this in two batches}.

Cook them about 4-5 minutes per side or until a nice crust develops and the fish

is done. {Tip: flip the fish when it easily comes out of the pan. If it sticks, it needs a

little longer on that side.} If needed, repeat with remaining fish.

Meanwhile, heat the tortillas, wrapped in a damp paper towel, in a microwave for

about 30 seconds. Or heat the tortillas in a dry skillet for about 15 seconds per

side.

For the tacos:

Fill warmed tortillas with pieces of fish; top with slaw; and add sauce if desired.

If you have leftovers, keep them refrigerated separately.

Nutrition Facts (per serving – 1/4 recipe without sauce):

417 calories, 16.4g fat (3.3g saturated), 34.6g carbohydrates, 15.6g fiber, 35.8g protein

Nutrition Facts (per serving – 1/4 recipe with sauce):

433 calories, 16.5g fat (3.3g saturated), 37g carbohydrates, 15.9g fiber, 37.5g protein


http://memeinge.com/blog/fish-tacos/

63

Blue Cheese Mashed Potatoes

Satisfy your mashed potato craving with these cheesy mashed potatoes. The blue cheese isn't

overpowering but adds the perfect amount of flavor.

Serves 4

1/4 cup 1% milk

1 TBSP white vinegar or lemon juice

1 lb. red potatoes, chopped but not peeled

1/3 cup crumbled reduced-fat blue cheese

1/4 tsp salt

1/4 tsp ground black pepper

pinch red pepper flakes

1 TBSP chopped fresh parsley, optional

In a glass measuring cup, add milk and vinegar. Set aside.

Put potatoes in a large saucepan and cover with cold water. Over medium-

high heat, bring the potatoes to a boil. Reduce the heat, and simmer for 10-

15 minutes, until potatoes are fork-tender. Drain the potatoes, and return

them to the pan.

Over low heat, add the remaining ingredients to the potatoes. Mash

everything together, and serve warm.

Enjoy!

This recipe can easily be halved. {Use about 2½-3 TBSP of reduced fat blue

cheese}

Nutrition Facts (per serving – based on 4 servings):

125 calories, 2g fat (1.3g saturated), 21.4g carbohydrates, 2g fiber, 4.9g protein


http://memeinge.com/blog/a-new-take-on-mashed-potatoes/

75

Gluten Free:

Protein Pancakes .................... 2

Frittata ........................................ 5

Homemade Sausage ............. 6

Banana Breakfast Bar ............ 7

Smoothie ................................... 8

Jalapeño Popper Dip ........... 10

Buffalo Chicken Dip ............. 11

Spinach Artichoke Dip ........ 12

Caramelized Onion Dip ...... 13

Microwave Potato Chips .... 14

Cookie Dough Dip ............... 15

Guacamole .............................. 16

Salsa .......................................... 17

Pimento Cheese .................... 17

Chili Cheese Fries.................. 19

Spiced Walnuts ..................... 20

Zucchini Pizza Bites .............. 20

Lentil Soup .............................. 23

Pumpkin Soup ....................... 24

Loaded Potato Soup ........... 25

Butternut Squash Soup ...... 26

Split Pea Soup ....................... 27

Black Bean Soup ................... 28

White Bean & Turkey Chili 29

Buffalo Chicken Chowder .. 30

Mexican Chicken Salad ...... 31

Goat Cheese & Beet Salad 32

Quinoa Salad Shaker ........... 33

BBQ Sauce .............................. 36

Pizza Sauce ............................. 37

Ranch Dressing ..................... 38

Blue Cheese Dressing ......... 38

Honey Balsamic Chicken.... 40

Chicken in a Crock-Pot ..... 41

Homemade Chicken Broth 41

Crock-Pot Salsa Chicken .... 42

Cheesy Chicken, Broccoli, and

Rice Casserole .................... 45

Bacon Wrapped Chicken .... 46

Stuffed Squash....................... 47


Meat Sauce .......................... 48

Pork Tenderloin ..................... 50

Crock-Pot Pulled Pork ......... 52

Walnut-Crusted Fish ............ 54

Cheesy Bean Casserole ....... 58

Lentil Spaghetti Sauce......... 60

Twice-Baked Potatoes ......... 62

Blue Mashed Potatoes ........ 63

Sautéed Spinach ................... 65

Broccoli Quinoa ..................... 65

Roasted Cabbage ................. 66

Quinoa Pilaf ............................ 67

Buttercream Frosting ........... 74

Egg Free: Homemade Sausage ............. 6

Banana Breakfast Bars........... 7

Smoothie ................................... 8

Jalapeño Popper Dip ........... 10

Buffalo Chicken Dip ............. 11

Spinach Artichoke Dip ........ 12

Caramelized Onion Dip ...... 13

Microwave Potato Chips .... 14

Cookie Dough Dip ............... 15

Guacamole .............................. 16

Salsa .......................................... 17

Pimento Cheese .................... 17

Sliders ....................................... 18

Chili Cheese Fries.................. 19

Spiced Walnuts ..................... 20

Zucchini Pizza Bites .............. 20

Lentil Soup .............................. 23

Pumpkin Soup ....................... 24

Loaded Potato Soup............ 25

Butternut Squash Soup ...... 26

Split Pea Soup ....................... 27

Black Bean Soup ................... 28

White Bean & Turkey Chili 29

Buffalo Chicken Chowder .. 30

Mexican Chicken Salad ...... 31

Goat Cheese & Beet Salad 32

Quinoa Salad Shaker ........... 33

French Dips ............................ 34

Mexican Pizza ........................ 35

BBQ Sauce .............................. 36

Pizza Sauce ............................. 37

Ranch Dressing ..................... 38

Blue Cheese Dressing ......... 38

Honey Balsamic Chicken.... 40

Chicken in a Crock-Pot ....... 41

Homemade Chicken Broth 41

Crock-Pot Salsa Chicken .... 42

Chicken Tostadas ................ 42

BBQ Chicken Pasta............... 43

Poppy-Seed Chicken ........... 44

Cheesy Chicken Broccoli &

Rice Casserole .................... 45

Bacon Wrapped Chicken ... 46

Stuffed Squash ...................... 47


Meat Sauce ......................... 48

Asian Lettuce Wraps ............ 49

Pork Tenderloin ..................... 50

Crock-Pot Pulled Pork ......... 52

Fish Tacos ................................ 53

Walnut-Crusted Fish ............ 54

Shrimp Tacos .......................... 55

Pistachio & Herb Salmon ... 56

Cheesy Bean Casserole ....... 58

Avocado Pasta ....................... 59

Lentil Spaghetti Sauce......... 60

Twice-Baked Potatoes ......... 62

Blue Mashed Potatoes ........ 63

Southwest Cornbread ......... 64

Sautéed Spinach ................... 65

Broccoli Quinoa ..................... 65

Roasted Cabbage ................. 66

Quinoa Pilaf ............................ 67

Whole Wheat Cookies......... 70

Peach Cobbler ........................ 72

Cookie Cake ............................ 74

Buttercream Frosting ........... 74

Nut Free:

All recipes but Spiced Walnuts page 20, Goat Cheese & Beet Salad page 32, Walnut Crusted

Fish page 54, Pistachio & Herb Salmon page 56



living well kitchen · blue cheese mashed potatoes. satisfy your mashed potato craving with these...

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