Friday, September 8, 2017

Clean Honey Soy Chicken

These pregnancy cravings keep coming 😉 I have been craving Chinese – but I don’t want the high sodium, high fat, high price of take out…
I whipped this up and the left overs are even better!!!

Clean Honey Soy Chicken

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Ingredients:
  • 1 clove of garlic
  • 1/2 cup Braggs liquid Aminos
  • 1/4 cup honey
  • 3-4 chicken breasts
  • brown rice (cooked as per package instructions)
  • 1 medium sweet onion (chopped)
  • 2 cups broccoli (steamed)
  • 2 cups snow peas
  • small package of mushrooms

Directions:

1. Cube chicken breasts.
2. In a large bowl, mix minced garlic, soy, honey and add cubed chicken.
3. Marinade for a few hours.
4. Heat a large frying pan on medium/high heat.
5. Add chicken with all the honey soy marinade to the pan.
6. Cook chicken thoroughly.
7. Add veggies and heat.
8. Serve over rice.
Enjoy!

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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!

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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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Wednesday, March 15, 2017

Parmesan Oatmeal Crusted Chicken

Moms, you will want to try this, your kiddos are going to enjoy this one!

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Parmesan Oatmeal Crusted Chicken

Ingredients:

  • 2 cups old fashion oatmeal
  • 4 chicken breasts
  • 1/2 tsp garlic powder
  • 1/2 cup of shredded parmesan cheese
  • 1 tsp Extra Virgin Olive Oil

Directions:

1. Preheat oven to 375.
2. Spray baking sheet with olive oil cooking spray
3. Place oats in a bowl and lightly bread the chicken with the oats until evenly coated
4. Place coated chicken on baking sheet.
5. Sprinkle tops of chicken with garlic powder
6. Drizzle chicken with EVOO
7. Divide parmesan cheese evenly between the chicken by sprinkling on top.
8. Bake uncovered for 20-25 minutes
Enjoy!

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Wednesday, February 15, 2017

Cashew Chicken

Deidra Penrose, Deidra Mangus, Healthy Cashew chicken, healthy dinner recipes, healthy spicy dinner recipes, broccoli recipes, healthy chicken recipes, easy healthy dinner recipes, chili sauce, Bragg liquid amino's, Healthy eating tips, weight loss recipes, carb free recipes, gluten free recipes, rice vinegar, sriracha, elite beachbody coach PA, top fitness coach online pa, military wife, military fitness, beachbody challenge groupIngredients:

  • 3 tablespoons cornstarch
  • 1/2 teaspoon sea or Himalayan salt
  • 1/2 teaspoon pepper
  • 1.5 pounds boneless skinless chicken breasts, diced into 1-inch pieces
  • 2 tablespoons sesame oil
  • 1 tablespoon olive oil
  • 2 heaping cups broccoli floret
  • 1 cup red bell peppers, diced
  • 2 cloves garlic minced
  • 1 cup unsalted dry-roasted whole cashews
  • 3 tablespoons low-sodium soy sauce (I use Bragg liquid Amino’s- found in organic section of grocery store)
  • 2 tablespoons raw honey
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon Asian chili garlic sauce

 

Directions:

  1. Add cornstarch, salt, pepper, chicken to a gallon size zip lock bag. Seal and shake to coat chicken evenly.
  2. In a large skillet on medium-high heat, add the oils, chicken, and cook for about 4 to 5 minutes. Stir every minute or so, so all sides cook evenly. Chicken should be about 80-90% cooked through.
  3. Add the broccoli and bell peppers and stir to combine. Cook for about 3 to 4 minutes or until vegetables are crisp-tender and chicken is cooked through; stir intermittently. While vegetables cook, make the sauce
  4. To a medium bowl add the soy sauce, garlic, honey, rice wine vinegar, chili-garlic sauce, and whisk to combine; set aside.
  5. Add the cashews to the skillet and stir to combine.
  6. Add the sauce and stir to combine. Allow sauce to simmer over medium-low heat for 1 to 2 minutes.
  7. Let cool before eating!
  8. Enjoy

 

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Saturday, May 28, 2016

Sriracha Ranch Chicken

If you know me, you know I am a BIG fan of spicy food!! I have tons of recipes on here if you haven’t seen them, be sure to check them out!!! So speaking of spicy, Sriracha is one of my favorites too!! I feel like a kid in a candy store with all the different things with Sriracha now including the Sriracha almonds and Sriracha ketchup!! #WINNING!!!!

So anyways.. I want to share this awesome recipe with you all!! Its so simple to make and literally takes 3 ingredients!!

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Ingredients:

  • 1 lb Boneless, skinless Chicken breasts
  • 2 TBSP Sriracha Sauce
  • 4 TBSP Ranch (I make it healthy, so I use Greek Yogurt Ranch)

Direction:

  1. Put all 3 ingredients into a large ziplock bag and let marinade in fridge for 3 hours.
  2. Cook on grill (or I even use George Foreman) until cooked through.

This is a perfect recipe for grilling out for Memorial Day parties, or whatever parties and get togethers you are having for the summer!!!

If you are looking for more healthy recipes, daily fitness motivation and support to help you reach your ultimate goals, please fill out the application below for an exclusive spot in my 30 Day Fitness Challenge!

*This will require you to invest in a home fitness program of your choice and clean eating, along with committing to checking in the group daily (2 minutes anytime of day that works best for you)! This is for your own accountability and success!!

 

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Tuesday, April 19, 2016

Blackened Chicken

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Ok sometimes finding chicken recipes can get tough.. I mean, you can only eat so much plain chicken before you get bored out of your mind with it right?!

Well, here is a new recipe for you that I made that you can enjoy!! Tonight I made these Blackened Chicken Fajitas with shredded cheese, guacamole, salsa, Greek yogurt and it was bomb.com!!

Ingredients:

  • 4 skinless chicken breasts
  • 3 Tablespoons extra virgin olive oil
  • 1 Tablespoon onion powder
  • 1 Tablespoon garlic powder
  • 1 Tablespoon paprika
  • 1 Tablespoon ground white pepper
  • 1 teaspoon cumin
  • 1 teaspoon black pepper
  • Âź teaspoon cayenne pepper

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Directions:

  1. Prepare grill on a high heat with lid closed (or use George Forman grill like I did :))
  2. In a large ziploc bag add the chicken.
  3. Pour the olive oil in and coat the chicken.
  4. Add all the spices and seal bag. Toss chicken in spices until fully covered.
  5. Toss chicken breasts onto grill, then turn down to a low heat. Close the lid.
  6. Cook for 5-6 minutes then flip the chicken. Cook for another 3-4 minutes or until center is just barely pink.
  7. Then it’s ready to eat!
  8. ENJOY!!

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Thursday, July 31, 2014

Healthy Grilling Ideas!

So who doesn’t love the summer time and the chance to use the grill to cook?! I have become slightly obsessed with my grill, but in a good way! Instead of cooking inside and baking, I’m using the grill to my advantage! 
Since I am prepping for my first Figure NPC show and I am about 13 weeks out, I am using the grill for almost all my protein and veggies!! I don’t know why, but everything tastes SOOOOO much better this way!! 


Some ways to keep your nutrition regimen healthy while grilling:

  1. Use the grill instead of cooking with butter
  2. Grill veggies and use spray EVOO instead of cooking on stove in butter
  3. A little seasoning doesn’t hurt to improve the taste
  4. Add fruit as a side instead of heavy carbs like macaroni or potato salad
  5. Lay off the salt- Herbs will do the trick!
Here are just a few things I have grilled over the past week:
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Zucchini Turkey Burgers
Zucchini from the garden!

What better food than using from your own garden??! Ok well my mom’s garden lol! Mine aren’t up yet! Hopefully I didn’t kill them!! Im not good with watering haha! This seriously saves so much money at the grocery store, especially when we know veggies can be expensive, along like any other food!

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 Oh yea!! Topping it off with just a little shredded cheese, garlic powder, and pepper!

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Kabobs?!? HECK YES!!!

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Yesterday, I went crazy with my veggies lol! 
Since I am not allowed my raw veggies with hummus, I had to find away to still eat the veggies… These are mini sweet peppers sliced up and I also added sliced zucchini, onions, mushrooms, and of course minced garlic and pepper!! YUMMO!!

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I am so proud of myself for creating this recipe!! Ok, this may have been out there, but I thought of it without searching lol!

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Spaghetti Squash with Chicken and Grilled Veggies

Ingredients: (Serving approx 6)
  • 1 lb of 6 oz chicken breasts grilled 
  • 1 small spaghetti squash
  • 1 medium zucchini
  • 1 lb mini sweet peppers
  • 1/2 medium onion chopped
  • 4 oz raw mushrooms
  • 2 tbsp minced garlic
  • 1 tsp crushed black pepper
  • 3 tbsp EVOO
Directions:

To cook Spaghetti Squash:
-Cut in half length wise 
-Remove seeds from middle on each side and set upside down on plate (round part facing up)
-Cook in microwave for approx 12-14 min or until soft
-Let cool
-Use fork to remove squash that will appear like spaghetti
  1. Grill Chicken on medium until thoroughly cooked.
  2. Take raw peppers and zucchini, mushrooms, onion, garlic, black pepper, and EVOO and place on top of foil. 
  3. Mix so EVOO and seasoning is throughout veggie mix
  4. Grill on medium for approx 12 min without covering, stirring a few times to brown ends slightly. 
  5. Cut Grilled chicken into small cubes.
  6. Place Spaghetti squash on bottom of plate to act as spaghetti noodles, then once veggies are done, place on top of squash, then top with cubed chicken.
  7. ENJOY!!
* If you would like more help with clean eating and reaching your ultimate health and fitness goals, please fill out my application below for a spot in my next 60 day fitness challenge group held in a closed group on Facebook.  I will work 1:1 with you to give you daily motivation and support, along with tips, recipes, and help with meal planning!

Online contact and registration forms from Wufoo.

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Wednesday, February 5, 2014

Clean Chicken Tortilla Soup- Crock Pot Style

Clean Chicken Tortilla Soup- Crock Pot Style!

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Ingredients:
1 tsp ground
cumin
1/2 tsp sea
salt (I use Himalayan)
2 cups
chopped white onion
1 tsp
oregano
4 cloves
garlic, minced
2 medium
green bell peppers, minced
4 14.5 oz
cans of organic diced tomatoes with chiles
8 cups
organic, low-sodium chicken broth
2 cups
frozen corn
2 lbs
uncooked boneless skinless chicken breasts
Âź cup
shredded mozzarella cheese (to top off)
Directions:
1. In a
large slow cooker, combine all ingredients, stirring frequently to make sure
ingredients are mixed evenly.
2. Heat on
low for 8 hours or on high for 4 hours.
3. Shred
chicken 

4. Top off with Mozz cheese
5. SERVE AND ENJOY!

Nutritional Facts per serving (6 servings):
Calories: 260
Fat: 7
Carbohydrates: 5
Sugar: 4
Protein: 26.1

If you would like to learn more about clean eating, meal planning, and being held accountable for reaching your health and fitness goals, fill out the application below to get a spot in my 21 day fix challenge group! 
CLICK HERE to learn more about the 21 DAY FIX!

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