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Recipes
Spicy Veggie Chili
By courtneyepowell
Heat oil in large soup pot over med-high heat
- 2 T olive oil
- 1 red onion, diced
- 1 carrot, diced
- 1 red bell pepper, diced
- 1 jalapeno, seeded and diced
- 2 cans (15 oz each) Mexican style diced tomatoes
- 1 T chili powder
- Salt and pepper to taste
- 2 cans (15 oz each) black beans, divided
Lunch Smoothie: Sweet Potato Puree
By courtneyepowell
No time for a sit-down lunch? Take this smoothie to go
- 1 cup low-fat plain kefir
- 1/2 cup peeled, cooked sweet potato, cooled
- 1/4 cup canned navy beans, drained and rinsed
- 1 Tbsp. walnuts
- 1/2 tsp. vanilla extract
- 1/8 tsp. ground cloves
- 1/2 frozen banana, chopped
Taco Soup
By courtneyepowell
Brown the meat, drain off fat and stir in taco seasoning
- 1 pound ground meat (beef, turkey or venison)
- 1 package taco seasoning
- 1 can (11 ounces) tomatoes with green chilies
- 1 can (14 ounces) ranch-style beans
- 1 can (14 ounces) hominy
- 1 onion, diced
- 1 tablespoon minced garlic
- 2 cups grated cheddar cheese, divided
- 1 cup sour cream
- 4 cups tortilla chips
Broiled Bacon-Wrapped Chicken with Sweet Potatoes and Watercress
By courtneyepowell
Step 1 Preheat broiler with rack 6 inches from heating element
- 2 medium sweet potatoes, sliced into 1/4-inch-thick rounds
- 3 tablespoons extra-virgin olive oil
- Coarse salt and freshly ground pepper
- 1 tablespoon packed light-brown sugar
- 2 boneless, skinless chicken-breast halves (about 12 ounces total), each cut into 2 cutlets
- 4 slices bacon (about 4 ounces total)
- 1/2 medium red onion, cut into 8 wedges
- 4 cups watercress (from 1 to 2 bunches), thick stems removed
- 1 tablespoon plus 1 teaspoon Champagne or white-wine vinegar
Beet Leaves Salad
By courtneyepowell
Separate the leaves from the long red stems and wash thoroughly
- Bunch beet leaves and stems
- 1 T EVOO
- 2 sliced garlic cloves
- 1/8 t red pepper flakes
- 1 T red wine vinegar
- salt to taste
Raspberry and Nut Smoothie
By courtneyepowell
Place all ingredients in a blender and blend until smooth and frothy
- 3/4 c low-fat milk
- 3/4 c frozen raspberries
- 1/2 banana
- 1 T natural almond or peanut butter
- 1 T agave nectar or honey
Sweet and Spicy Chicken and Cauliflower Curry
By courtneyepowell
1. Heat oven to 450 degrees
- 1 large head cauliflower,cut into florets
- 1 1/4 teaspoons salt
- 1/4 teaspoon black pepper
- 2 pounds boneless, skinless chicken breast, cut into1-inch pieces
- 1 large onion, halved and thinly sliced
- 1 large sweet red pepper,cored, seeded and cut into 2 x 1/2-inch strips
- 1 tablespoon curry powder
- 1 teaspoon ground ginger
- 1 teaspoon sugar
- 1/2 teaspoon ground cinnamon
- 1/8 teaspoon cayenne pepper
- 2 cups reduced-sodium chicken broth
- 1 8 ounce can no-salt added tomato sauce
- 3 cups cooked wholewheat couscous
Zucchini Frittata
By courtneyepowell
1. Coarsely grate enough of the zucchini to make 2 1/2 cups and place it in a medium-size mixing bowl
- 2 to 3 small zucchini
- 6 eggs
- 8 to 10 large basil leaves, chopped or torn
- 2 tablespoons chopped fresh parsley
- 3/4 cup freshly grated Parmesan
- Salt and pepper
- 3 slices bacon
- 1 small, ripe tomato, seeded and diced
- 4 scallions, chopped
- 1 tablespoon butter
Black Bean Potato Salad
By courtneyepowell
Cook potatoes in skins in boiling water until a knife easily pierces potatoes, about 15 mins
- 1 lb red skinned potatoes
- 1 t chopped shallots
- 1 t Dijon mustard
- 3 T sherry or white wine vinegar
- 1/2 t salt
- 1/4 t ground cumin
- 1/4 c EVOO
- black pepper to taste
- 4 slices bacon, cooked and chipped
- 1 15-oz can spicy black beans, drained
- Salad greens
Pecan-Studded Crowns of Shrimp atop Royal Spring Greens
By courtneyepowell
Shrimp Peel and devein shrimp, leaving the tails attached
- 1 pound large shrimp
- 1 3/4 cups Texas pecans, divided
- 3/4 cup cornflakes
- 3/4 cup Panko breadcrumbs
- 4 teaspoons plus 1 cup sugar, divided
- 4 teaspoons toasted sesame seeds
- 1/2 to 1 teaspoon crushed dried red pepper
- 1/4 teaspoon black pepper
- 2 teaspoons medium-grind sea salt, divided
- 1 egg
- 1/4 cup whipping cream
- Dash red pepper sauce
- 3/4 cup all-purpose flour
- Oil for frying
- 2 tablespoons honey
- 2 tablespoons Thai sweet red chili sauce
- 2 tablespoons rice vinegar
- 2 teaspoons soy sauce
- 1 teaspoon sesame oil
- 1 tablespoon grated onion
- Pinch ground pepper
- 2 tablespoons vegetable oil
- 1 tablespoon dark brown sugar
- 1/4 teaspoon cayenne pepper
- 8 cups fresh spring mixed greens
- 6 dates, pitted and sliced
- 6 ounces goat cheese, crumbled
- 1 beet, roasted and cut into half-inch cubes (optional)
- 1 pear, peeled and thinly sliced