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, 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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Friday, February 3, 2017

Peanut Butter Banana Muffins

I am always up for new yummy recipes, especially for desserts when I get my little sweet tooth kick! This 5 ingredient recipe is pretty simple, yet satisfying!!! Make sure when your bananas go ripe (brown), your not just wasting them and throwing them away!! There are so many things you can do with them.. this is just one of them!!

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Ingredients:

  • 1 cup natural peanut butter (heat for 30-45 seconds before adding to blender)
  • 2 large eggs
  • 2 medium sized very ripe bananas
  • 1 Tsp vanilla
  • 1/2 tsp baking soda

Optional toppings: soy free, nut free, and dairy free chocolate chips and/or coconut

Instructions:

  1. Preheat oven to 400
  2. Place all ingredients in the blender and blend until mixed well
  3. Pour batter into mini muffin pan greased with cooking spray
  4. Add your toppings into each spot and stir.

Cooking time varies – 8 minutes for mini muffins

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Sunday, November 20, 2016

Poached Eggs, Sweet Potato Fries, and Broccoli

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This entire meal was pretty darn good!! A little breakfast for dinner!! So I have made poached eggs 1 time in my life and I kicked butt on making them again!!

POACHED EGGS:

Ingredients:

  • Water
  • 2 tsp White Vinegar
  • 1 tsp Himalayan salt or Sea salt
  • Egg

Directions

  1. Fill pan 2-3 inches deep with water and bring to a boil
  2. Add salt and vinegar
  3. Crack egg and put in pan to cook until white around egg

 

SWEET POTATO FRIES: (1 per serving)

Ingredients:

  • 1 sweet potato
  • 1/2 tsp Himalayan Salt (or Sea Salt)
  • 1 tsp ground Cinnamon

Directions:

  1. Pre Heat oven to 425 F.
  2. Rinse of Sweet potato and cut vertical (I get about 7-10 slices for each potato).
  3. Place on cookie/baking sheet after spraying olive oil on bottom. Be sure the potatoes are spread apart and not touching each other.
  4. Sprinkle salt and cinnamon on top of potatoes.
  5. Bake for 25 min or until softened.

This is a meal that is also a part of the Whole 30 plan! Feel free to use this as your breakfast, lunch, or dinner!! But it’s a perfect way to get your protein, good carbs, and fibrous veggies all in one!!

Looking for extra accountability, motivation, along with healthy tips and recipes to stay on track with your fitness goals? Please fill out the application below for a spot in my next fitness support/challenge group where I will mentor you to help you reach your goals and take your fitness to the next level!

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Tuesday, October 11, 2016

Kale and Mixed Green Salad

It’s not always easy to get in your greens right?! I know I personally struggle at times! So I made up something quick and easy to make up for the lost veggies!! This recipe is so easy to make and despite me not even really liking raw veggies unless I pour ranch or dip it in hummus, it was really good!

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Ingredients: (6 servings)

  • 2 cups raw chopped broccoli
  • 2 cups raw chopped cabbage
  • 2 cups raw chopped kale
  • 1 cup chopped raw carrots
  • 1/8 cup raw sunflower seeds
  • 1/8 cup raw pumpkin seeds
  • 1/8 cup dried cranberries

Ingredients for Dressing:

  • 3 TBSP Extra virgin olive oil
  • 1/2 lemon juice
  • 3 tsp dijon mustard
  • 1/4 tsp Himalayan salt (or sea salt)

Directions:

  1. After finely chopping first 4 ingredients, add in large mixing bowl. You can use a food processor to chop these veggies.
  2. Add rest of ingredients into bowl and mix well.
  3. In a small shaker cup or container with lid, add all ingredients for dressing and shake well.
  4. Add dressing to salad and mix well.
  5. Serve and enjoy!

Drop a comment below when you try it!! Would love to hear how you like it and what you ate this dish with!

 

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Monday, May 2, 2016

Asparagus and Tomato Bake

Deidra Penrose, asparagus, tomatoes, sliced almonds, feta cheese, couscous, healthy dinner recipes, asparagus and tomato bake, weight loss recipes, top beachbody coach PA, online health and fitness coach, meal planning, clean eating recipes,

Ingredients:

  • 1 cup couscous
  • 1 large bundles of asparagus
  • 1 cup fresh baby tomatoes
  • 1 tbsp Minced garlic
  • 1 tsp thyme
  • 1 tbsp extra virgin olive oil
  • vegetable stock concentrate
  • salt
  • pepper
  • 2 tbsp scallion greens (sliced)
  • 1/4 cup sliced almonds
  • 1/4 cup feta

Directions:

  1. Preheat oven to 450 degrees.
  2. Trim and discard bottom inch of asparagus, then cut into 3 inch pieces.
  3. Bring vegetable concentrate and 3/4 cup water to a low simmer in a small pot.
  4. In a large baking dish, toss together garlic, asparagus, tomatoes, half the thyme, and drizzle olive oil.
  5. Season with salt and pepper and bake in oven for about 20 minutes, tossing halfway through cooking, until tomatoes are burst and asparagus are tender.
  6. Cook couscous and add remaining thyme. Add warm stock, then reduce heat to low, cover, and cook for 10 minutes until tender.
  7. Fluff the couscous with a fork and season with salt and pepper. Serve on plate and add serving of roasted veggies on top. Garnish with the feta, almonds, and scallion greens.
  8. ENJOY!

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Monday, February 29, 2016

Blended Chicken Avocado Salad Recipe

Deidra Penrose, healthy chicken salad recipe, weight loss recipes, healthy mom, healthy lunch recipes, avocado recipes, Top beachbody coach PA, online fitness coach, healthy chicken recipe, safflower mayo, organic recipe, healthy mom, spinach recipes, extra virgin olive oil

Tell me this doesn’t look easy and yummy?? Ok, sometimes when you blend food like this, it looks like your eating pureed food for grandma or grandpa who doesn’t have teeth lol, but it actually is really good!!

This is a perfect meal you can make for you or your entire family for some good chicken salad sandwiches or even to have on rice cakes or crackers!! I’ve tried it every way and it all tasted amazing!!

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Ingredients:

  • 2 Grilled Chicken breasts cut into cubes
  • 2 cups raw spinach
  • 1 whole Avocado
  • 2 TBSP Safflower Mayo (Found in organic section of grocery store)… This is the first time I ever had this and you will never go back to the unhealthy mayo or miracle whip again!
  • 2 TBSP Balsamic Vinegar
  • 2 TBSP Extra Virgin Olive Oil

Directions:

 

  1. Get out that blender of yours (I use a Ninja) and pour ALL ingredients in blender and blend until mixture is completely blended.  You may have to stop and mix it a little so all the ingredients get a chance in the blender!
  2. Add mixture to either Bread, wrap, crackers, rice cake, or heck, you can even eat plain!!

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If you are wanting more help with getting in those healthy meals, meal planning and prepping, and getting health and nutrition tips in addition to working on your own fitness journey, be sure to fill out the application below for a spot in my next 30 day Fitness Challenge! Spaces are limited!

*Each challenger will be required to incorporate a Beachbody fitness program (based on your level of fitness and preference of workout) along with a month of Shakeology to help give you the best nutrition! Deidra Penrose, healthy chicken salad recipe, weight loss recipes, healthy mom, healthy lunch recipes, avocado recipes, Top beachbody coach PA, online fitness coach, healthy chicken recipe, safflower mayo, organic recipe, healthy mom, spinach recipes, extra virgin olive oil

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Thursday, October 15, 2015

Stuffed Pepper Soup (CROCK POT RECIPE)

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Nothing like a good ol healthy crock pot recipe to get on track with your nutrition! You do now have to take hours prepping and cooking to have a healthy lifestyle! My favorites are when you can take a bunch of ingredients and throw it right in the crock pot, and walk away! 
Crock Pot Stuffed Pepper Soup
Ingredients:
  • 1 lb lean turkey meat
  • 1 c onion, diced
  • 14-1/2 oz can diced low sodium tomatoes 
  • 2 c green peppers and/or red peppers, chopped (fresh preferred)
  • 2 jalepenos chopped (fresh)
  • 15 oz can organic low sodium tomato sauce
  • 2 tbsp minced garlic
  • ½ t dried basil
  • ½ t dried oregano
  • 1/4 Cup shredded light Mozzarella Cheese (to top off after cooked)
Directions:
  1. Add all ingredients into crock pot except cheese (make sure veggies are chopped) and cook for 6-8 hours.
  2. Top off with shredded cheese to taste!
Yes, its THAT simple!! 
21 DAY FIX CONTAINERS- For those who are incorporating the awesome 21 DAY FIX program, here are the containers you will use per serving (1 cup):
2 GREEN
1 RED
1 BLUE (If topping off with Mozzarella Cheese)
If you are wanting to get more tips, healthy recipes, support and accountability to help you achieve your fitness goals, please fill out my application for a spot in my next 30 day clean eating and fitness challenge!! 
This is where we work together DAILY and focus on the overall healthy lifestyle…. Exercise min 25 minutes a day (I will help you pick the fitness program of your choice), healthy eating, and work everyday at gaining confidence in yourself to reach your ultimate goals in every aspect of  your life!! 
* I am only taking people who are SERIOUS about reaching their fitness and health goals! 

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Monday, July 13, 2015

Clean Blueberry Muffins (Gluten-free)

Clean Blueberry Muffins (Gluten Free)
Deidra Penrose, clean eating, clean blueberry muffins, gluten free desserts, gluten free blueberry muffins, healthy dessert recipes, clean eating desserts, accountability, meal prepping, beachbody coach harrisburg, ultimate reset, fitness challenge, online fitness coach, fitness motivation, fitness journey tips, weight loss journey, blueberry recipes, almond coconut milk, pure maple syrup, agave nectar, oat flour, gluten free flour, coconut flour

Ingredients:

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  • 1/2 cup unsweetened applesauce
  • 1 small banana, peeled
–––
  • 2 eggs
  • 1 egg white
–––
  • 1 cup unsweetened almond coconut milk
  • 1 TBSP pure vanilla extract
  • 1 TBSP pure maple syrup
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  • 1 cup oat flour
  • 1 cup coconut
  • 1/4 tsp Himalayan salt
—-
  • 1 1/2 cups frozen blueberries



Directions:

Pre heat oven to 375 degrees F. 
Using a large blender, puree applesauce and banana until smooth. 
Add eggs and blend for approximately 30 seconds.
Add remaining wet ingredients and mix.
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Add dry ingredients and mix thoroughly.

Put mixture into a bowl and fold blueberries into batter mixture.
Add to muffin tin and bake for 17-20 minutes until golden brown. 



ENJOY!

Deidra Penrose, clean eating, clean blueberry muffins, gluten free desserts, gluten free blueberry muffins, healthy dessert recipes, clean eating desserts, accountability, meal prepping, beachbody coach harrisburg, ultimate reset, fitness challenge, online fitness coach, fitness motivation, fitness journey tips, weight loss journey, blueberry recipes, almond coconut milk, pure maple syrup, agave nectar, oat flour, gluten free flour, coconut flour

Ok… tip.. NEVER bake these while on the Ultimate Reset!  Its just a push to make you cheat lol!! 😛 

If you are wanting more daily tips, help with meal planning and meal prepping, and 1:1 support and accountability to help you reach your ultimate goals, join me in my fitness challenge group online! I do require committed people who will check in DAILY and who are READY to give it all they got!

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Saturday, May 30, 2015

Avocado Stuffed Salmon

Avocado Stuffed Salmon
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Ingredients:
  • 2 Medium Avocados
  • 2 Small Salmon Filets
  • 1 small white onion, finely chopped
  • 1/4 cup Plain Greek Yogurt
  • 2 Tbsp Fresh Lemon Squeeze
  • 1 Tsp Cracked Pepper
  • 1 Tsp Garlic powder
  • 1 Tbsp Fresh chopped Dill
Directions:
  • Put oven on BROIL on HIGH. Place salmon on foil sprayed with EVOO or PAM.
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  • Squeeze lemon on top, then with pepper and garlic powder. Bake for 14 minutes. 
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  • Let cool for 10 minutes and using a fork, shred salmon and place in bowl (discarding skin). Mix in onion, Greek Yogurt, and dill.
  • Squeeze other half of lemon and add pepper to taste
  • Scoop middle of Avocado out, leaving about 1/2 inch inside. Cut avocado into small pieces.
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  • Place Avocado with salmon mixture. Mix well until combined ingredients.
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  • Fill each Avocado with salmon mixture. 
  • ENJOY!

 *If you are on the 21 DAY FIX or FIX EXTREME MEAL PLAN, here are the container breakdowns: (per half Avocado)
1 Red
1 Blue

 Yes, even my almost 3 year old LOVES his salmon and Avocado!! Its all on what you introduce them to early!! 🙂 

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Clean eating is 80% of your results… without planning your meals, chosing healthy foods, it will be difficult to reach those goals of yours!
IF you are looking for support, motivation, and accountability to help you reach your health and fitness goals, please fill out the application below for a spot in my next Fit For Summer Challenge/Support Group!
*1:1 Coaching is FREE with purchase of your home fitness program and SHAKEOLOGY

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