Wednesday, May 10, 2017

Skinny Chicken Enchiladas

Cinco De Mayo was here and I have been wanting to make some sort of healthy alternative to a Mexican meal… because we all know not all Mexican food is healthy despite having some veggies on top!

So I put together this dish that was so so good!! Very simple to make, and it’s a healthy dish that the whole family will love!

Deidra Penrose Mangus, Healthy chicken Enchiladas, skinny chicken enchiladas, healthy dinner recipes, weight loss recipes, black beans, fresh salsa, healthy chicken recipes, avocados, cilantro, top beachbody coach PA, elite beachbody coach

Ingredients:
  • 1 cup cooked brown rice or quinoa
  • 2 cups cooked chicken, cubed or shredded (I used a rotisserie chicken.)
  • 14 oz. your favorite salsa (I prefer fresh if possible)
  • ½ cup corn kernels, frozen, canned or roasted
  • ½ cup canned black beans, drained and rinsed
  • 2 tablespoons fresh cilantro, chopped
  • ½ teaspoon cumin
  • 1 teaspoon chili powder
  • ½ teaspoon garlic salt
  • salt & pepper to taste, as needed
  • 1 cup shredded cheese, divided (I used a block of Kolby Jack and shredded it myself since shredded cheese has some extra ingredients that are not so healthy).
  • Optional garnish; diced avocado, tomato and fresh cilantro

Directions:

  1. Preheat oven to 375 degrees F. and prepare an 8×8 or 2 to 2½ quart baking dish with nonstick cooking spray.
  2. In a large bowl, combine brown rice or quinoa, chicken, soup or salsa, corn, black beans, cilantro, cumin, chili powder, garlic salt and ½ cup shredded cheese.
  3. Spread mixture into the prepared baking dish. Top with remaining ½ cup shredded cheese. Bake uncovered until bubbly and cheese is melted, about 15 minutes.
  4. Serve immediately, garnished with avocado, tomato and cilantro, if desired.

Feel free to eat all by itself in a dish and if you like sour cream, add 1 tbsp of plain Greek Yogurt as a healthy alternative! You can also use this as a dip with whole grain tortilla chips!

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Monday, March 17, 2014

Homemade Guacamole

Ok so as weird as this sounds, I was never a fan of Avocados… I know most people love them and they are so healthy, but for some reason, I have a hard time with the texture! I literally have had them 2 times, which was during my 21 Day Ultimate Reset! It was a very strict plan, so I was limited on what foods I could eat, so it was included in my salads, but would never eat it alone!
It was not until another co-worker of mine who is an amazing cook, brought in this green dip…Everyone was going crazy over how “amazing” it was, but the color and texture turned me away.. All day long, I kept hearing all about this Guacamole dip, so I decided to taste just a little bit! I took 1 scoop and added it to my brown rice and lean turkey burger.  I was completely blown away! That may have been a bite from heaven lol! I could not believe this entire time I was so opposed to Avocados, but really I just needed a good recipe with it!
So here it was! The most amazing dip I ever had… AND IT WAS HEALTHY!! Anytime I have a dip and it taste good, its usually not a healthy recipe.

HOME MADE GUACAMOLE DIP
Deidra Penrose, weight loss, healthy party dip, greek yogurt, lime, avocado, cilantro, tabasco sauce, clean eating, p90X3 meal plan, T25 meal plan, Team beach body, 6 star elite diamond beach body coach, healthy snack ideas, guacamole dip, party snack recipes
Ingredients:
Deidra Penrose, weight loss, healthy party dip, greek yogurt, lime, avocado, cilantro, tabasco sauce, clean eating, p90X3 meal plan, T25 meal plan, Team beach body, 6 star elite diamond beach body coach, healthy snack ideas, guacamole dip, party snack recipes
3 Avocados
1 large lime
3 roma tomatoes (chopped)
1 small onion (chopped)
2/3 pint of plain Greek yogurt
1 small bunch cilantro (chopped)
1 packet hidden valley ranch fiesta dip
A few shakes of Chipotle tobasco sauce
Directions:
Deidra Penrose, weight loss, healthy party dip, greek yogurt, lime, avocado, cilantro, tabasco sauce, clean eating, p90X3 meal plan, T25 meal plan, Team beach body, 6 star elite diamond beach body coach, healthy snack ideas, guacamole dip, party snack recipes
Add avocados, Greek yogurt,  cilantro, ranch dip, onion, and tobasco sauce into a food grinder ( I use a Ninja). 

Add chopped tomatoes and mix. 
Squeeze 1 lime on top (will help keep its color longer).
If you want the dip to maintain its color longer, the less air that touches the avocado, the longer it will stay green.  You can cover the dip with a pastic wrap and refrigerate.
* Serve with whole wheat pita chips or your favorite snack/dinner!
Deidra Penrose, healthy Guacamole dip, avocados, team beach body, 21 day fix , P90x3 meal plan, clean eating, health and fitness coach, healthy eating, weight loss, diet plans, nutrition, healthy snacks, party snack ideas, healthy side dishesAs silly as it sounds, this was amazing with brown rice and turkey burger!

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Friday, September 6, 2013

Black Bean Burgers

Black
Bean Burgers


Ingredients:
16 oz
can black beans, rinsed and drained
1/2
red bell pepper, cut into 2 inch pieces
3 tbsp
chopped cilantro
3
cloves garlic, peeled
1
jumbo egg
1 tbsp
cumin
1/4 to
1/2 tsp Himalayan salt
1 tsp
hot sauce
1/2
cup quick oats
4
whole wheat 100 bun
1
small hass avocado, sliced thin
Directions:
  1. Dry
    the beans well after washing, extra moisture keep the burgers from sticking. In
    a medium bowl, mash beans with a fork until thick and pasty.
  2. In a
    food processor, finely chop bell pepper, cilantro, and garlic, then add oats,
    then eggs and spices. Then stir into mashed beans.
  3. Divide
    mixture into four patties (using slightly oiled hands helps) and place them
    onto a flat surface covered with wax paper. (If it’s too wet, chill the mixture
    30 minutes in the refrigerator or add another tablespoon of oats)
  4. Freeze
    at least 2 hours before cooking or keep frozen until ready to cook.
  5. Heat a
    lightly sprayed skillet to medium heat and cook frozen burgers about 7 minutes
    on each side.
*If
grilling, preheat grill over medium heat, and lightly oil a sheet of aluminum
foil; grill 7-8 minutes on each side or you can bake in the oven at 375° on a
lightly oiled baking sheet.

Nutritional Facts:
per serving (makes 4):
Calories 79
protein 5
carbs 13
fat 1
sugar less than 1
fiber 1
Not including bun or toppings!

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Monday, August 5, 2013

Black Bean, Corn, and Edamame Salad

Black
Bean, corn, and edamame salad!


Ingredients:
  • Black
    beans- 14 oz
  • Corn-
    2 ½ cups
  • Edamame-
    2 cups
  • Red
    onion- 1 medium chopped
  • Cilantro
    fresh- 1 tbsp chopped
  • Red peppers
    1 ½ copped
  • Olive oil-
    3 tbsp
  • Black pepper
    ½ tsp
  • Cumin-
    ½ tsp
  • Lime juice-1
    tbsp
  • Himalayan
    salt- ½ tsp
  • Cayenne
    pepper- 1/2 tsp
  • Raw honey-
    1 tbsp


Directions:
  1. Cook Edamame as per package states. While cooking edamame, brown red pepper and
    corn in same pan on high for 5 min or until brown.  Add in black beans and cook on medium for
    another 2 min.
  2. After
    Edamame is cooked, drain water and add into mixture of corn, black beans, and
    red pepper and take off stove.
  3. Add cilantro,
    black pepper, cumin, lime juice, salt, cayenne, and raw honey and mix
    ingredients all together.
  4. Put in
    fridge and let cool for at least 2 hrs prior to eating!

Enjoy!!

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