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

  • 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


  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, January 23, 2017

Crock Pot Quinoa and Chicken Salsa Casserole

Deidra Penrose, chicken crock pot recipes, quinoa recipes,  crock pot chicken enchiladas, healthy dinner recipes, guacamole, fresh salsa, black beans, clean eating tips, healthy mom tips, easy healthy dinner recipes, greek yogurt sour cream alternative, top beachbody coach PA, elite beachbody coach PA,


  • 1 lbs shredded Rotisserie Chicken
  • 2 cups of low sodium Chicken broth (1 cup put off to side)
  • 1 cup uncooked quinoa
  • 1 15 oz. can black beans (rinse before adding in)
  • 1 bag frozen corn (I get steam fresh)
  • 2 cups fresh salsa (or favorite brand)
  • 8 oz. Mexican Cheese blend
  • 5 oz Queso Fresco crumbled
  • 1 tsp ground cumin
  • 1 tsp ground pepper (or cracked)

Additional Toppings of your choice:

  • Greek yogurt (in place of sour cream– don’t worry, it tastes just fine) 🙂
  • Olives
  • Salsa
  • Chopped tomatoes
  • Avocado
  • Cilantro


  1. Combine all the ingredients from first list – except 4 ounces of shredded cheese and 1 cup of chicken broth – in a 4 to 5-quart slow cooker.
  2. Add the remaining broth and shredded cheese over the ingredients.
  3. Cover with a lid and cook on LOW for 6 to 8 hours or on HIGH for 4 hours, or until the quinoa is fully cooked.
  4. Enjoy and serve with your favorite toppings!


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Thursday, February 18, 2016

Chipotle Chicken Taco Salad

There is nothing better than a good ol Spicy Taco Salad!! Making it healthy… even better!! There is always healthy alternatives to make sure you are satisfying your cravings while reaching your ultimate health and fitness goals!! 
This recipe was absolutely amazing!! I hope you like it as much as I did!! Be sure to comment below if you liked it! 🙂 


  • 1/4 cup chopped fresh cilantro
  • 2/3 cup light sour cream or yogurt
  • 1 tablespoon minced chipotle chile, canned in adobo sauce
  • 1 teaspoon chili powder
  • 4 teaspoons fresh lime juice
  • 1/4 teaspoon salt

  • 4 cups shredded romaine lettuce
  • 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts) Leftover grilled chicken works too.
  • 1 cup cherry tomatoes, halved
  • 1/2 cup diced peeled avocado
  • 1/3 cup thinly vertically sliced red onion
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 frozen bag steam fresh kernel corn cooked
  1. To prepare dressing, combine first 6 ingredients, stir until well mixed.
  2. To prepare salad, combine lettuce and the remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. Serve immediately. Store leftovers in the fridge – it’s just as good the second day!

Tip: Add a spoonful of adobo sauce for a spicier salad.
Yield: 4 Servings   Servings Size: Approx 2 1/2 cups
*If you are ready to start or working on your fitness journey  and would like daily support, tips, and accountability to help you reach your ultimate goals, please fill out the application below for a spot in my next 30 day private fitness challenge/support group! This is an opportunity for you to surround yourself with others with similar goals and get nutrition and fitness tips that will help you make this a lifestyle!

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Sunday, September 22, 2013

Weekly Meal Plan, Exercise, and Goals!

I cannot believe the end of September is here already!! Although I love summer, I am really looking forward to watching the leaves fall, and dressing my boys up to go to pumpkin patches and hay rides!! I just went this morning to get one of my sons’ Halloween costume that is sooo adorable, but of course he will not try it on!! AHHH! 

So other than my family time I am excited for, I am also ready to begin another awesome week of staying fit and maintaining my health and appearance! Every Sunday, I make a meal plan for the entire week, I make a grocery list, and go to the store and get everything I need!  After I get home, I am on a mission to cook all my food! I love doing easy snacks and meals because it saves me hours in the kitchen and I can take that time and put it towards time with my family! So in reality, I literally just took from 9 am until 130 pm to do everything and now I am worry free for the week!! 

Meal planning has been one of the best things I could have ever started because it sets me up for success, and gives me NO excuse to miss a meal, or fall off the wagon!! Everything is right in front of me!! 
Here is my plan for the week: As you see, I make a couple meals and just use them a few times so I am not wasting food, but saving money!!
Sept 23rd-sept
Body Circuit
Meal 1
Almond Fudge
Egg whites, kale with pine nuts, 1 slice Ezekiel bread
Shakeology choco peanut butter
Egg Whites, kale, pine nuts, 1 slice Ezekiel bread
Shakeology (almond fudge)
Shakeology (vanilla almond)
Banana protein bar (with vanilla shakeolog)-Blog
1 apple, 1 oz raw almonds
1 apple, 1 oz raw almonds
1 apple, 1 oz raw almonds
Greek yogurt with fresh fruit drizzle pure maple syrup
Greek yogurt with fresh fruit
Greek yogurt with fresh fruit drizzle pure maple syrup
Meal 2
Greek salad cucumber/ tomato salad (blog)
Greek salad, cucumber/ tomato salad
Left over chicken alfredo with spaghetti squash
Grilled chicken, greek salad
Left over
Crock pot black bean and sweet potato turkey chili (blog)
Mediterranean cheese sandwhich (blod)
Mediterranean cheese sandwhich (blod)
3 Hard boiled eggs, wheat crackers
Raw veggies and hummus
Raw veggies and hummus
3 hard boiled eggs, 4 whole wheat crackers
1 apple. Almonds 1 oz
Peppers and hummus
Peppers and hummus
Meal 4
Chicken Alfredo with spaghetti squash
Chicken Alfredo with spaghetti squash
Crock pot black bean and sweet potato turkey chili (blog)
Crock pot black bean and sweet potato turkey chili (blog)
Greek Salad , grilled chicken
Off meal
Pot Roast, with whole wheat noodles
Banana protein icecream (blog)
Kale chips
Kale chips
1 rice cake with natural peanut butter
1 rice cake with 1 tbsp natural peanut butter
Banana protein icecream (blog)
2 shakeo balls (blog)

I made more than enough Chicken Alfredo with spaghetti squash for my husband and kids to eat today for lunch and they literally ate every bit on their plate!! I love being able to cook healthy for my family and they do not even realize it! 

Another meal that I made today was simple, hardly any work at all, but healthy! Crock Pot Black bean and Sweet Potato Turkey Chili! You literally throw ingredients in and walk away!! These are the kind of meals I like! I usually do an easy recipe with another that requires a little more work, so it evens itself out!
One of my favorite meals that is easy and convenient, especially with my busy schedule with 3 jobs, kids to daycare, exercise, and other family tasks, I use SHAKEOLOGY!
Shakeology is a meal replacement shake that gives you all the nutrition you need in just 1 meal! You get your servings of fruits and veggies, your multi-vitamin (yes, no more buying multi-vitamins), and is ALL natural, NON-GMO, Gluten FREE, and even low on the glycemic index, so diabetics can use this shake and improve their blood sugars and A1C!! 
I have used shakeology once daily for the past year, and never gone away from it,  Within 2 weeks, I felt an increase in my energy levels, and my digestion improved, along with my cravings subsiding! 
What other benefits does Shakeology have:
  • Increase in energy
  • Improve your digestion
  • Improve your immune system and immune response
  • Curb your cravings
  • Lower your blood pressure and cholesterol
  • Improve heart health
What nutrients are in Shakeology that help so many different areas?
  • Proteins and amino acids: Help build lean muscles, heals wounds, improves skin and hair, supports optimum brain function and mental clarity, reduce cravings, and improves your mood
  • Antioxidants: helps reduce damage in the body caused by free radicals and lowers the chance of heart disease, high blood pressure, dementia, and arthritis
  • Phytonutrients: Helps boost immune system, helps fight diseases, detoxifies the body with alkalizing agents, slow the aging process
  • Adaptogens: Protects the body from stress and helps balance endocrine hormones and the immune system
  • Prebiotics: Helps promote better intestinal health by aiding the digestive process
  • Digestive enzymes: Helps the body break down foods and increase absorption of nutrients
Pretty intense right?! 
Since 70-80% of your weight loss and health goals come from nutrition, it is highly  important to eat clean, and get the proper nutrition every day.  This is one meal every day I do not have to ever worry about! No shopping at the store because it comes to my front door every month. No need to cook 1 meal, I throw it in a blender and drink it! 
If you are interested in starting Shakeology as a part of your daily nutrition, go to:
CLICK HERE to watch a short clip of what SHAKEOLOGY is about!
If you are looking to not only improve your nutrition, but get into a great exercise and healthy routine, you can join my next challenge group starting Oct 14th! You get 1:1 coaching with me to help you learn everything you need to know about clean eating, exercise, and living a healthy and fulfilling lifestyle. My groups are 60-90 days long and is a perfect way for you to reach your ultimate health and fitness goals!  
This is a great way to get the support and motivation to keep you going. Sometimes the gym keeps you at a plateau and you don’t see the results you want, no matter how long you work at it. 
Switching your routine up may be what you need and from experience, tricking your body is the best way to reach your goals! 
Message me for details on my challenge group BATTLE OF THE BULDGE!!
Find me on facebook at
IG @foreverFITnurse

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Tuesday, September 17, 2013

Crock Pot Black Bean and Sweet Potato Turkey Chili

Crock pot Black bean and Sweet Potato turkey chili

1 small yellow onion
2 cloves garlic
1 14.5 oz can fire roasted tomatoes with juice
1 15 oz can black beans
2 cups sweet potatoes, peeled and cubed
1 lb turkey breast, ground
3/4 tsp cumin
1/2 tsp oregano
1/8 tsp sea salt
1/2 tsp coarse grind pepper
2 tbsp chili powder
1/2 tsp cayenne pepper
1.5 cup water
1. Put vegetables and beans in the bottom of the
crock pot.
2. Layer ground turkey breast, spices, seasoning and
3. Place lid on crock pot and cook on low for eight
hours. (He & She Tip: If you are pressed for time, 1 hr on high equals 2
hours on low.)
4. Carefully remove lid and stir chili. Adjust
seasonings to taste.

5. Replace lid, cook for an additional 20-30 minutes
on low. Serve.

*this is a great family dinner, and also great for lunches!! I make it for a dinner, and then eat it for the next 2 lunches! Great way to save money and have meals prepared!

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Friday, September 6, 2013

Black Bean Burgers

Bean Burgers

16 oz
can black beans, rinsed and drained
red bell pepper, cut into 2 inch pieces
3 tbsp
chopped cilantro
cloves garlic, peeled
jumbo egg
1 tbsp
1/4 to
1/2 tsp Himalayan salt
1 tsp
hot sauce
cup quick oats
whole wheat 100 bun
small hass avocado, sliced thin
  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.
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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Wednesday, August 28, 2013

Spicy Roasted Red Pepper and Feta Hummus

 Home made Spicy Roasted Red Pepper and Feta Hummus

15 ozs
garbanzo beans (drained)
cup feta cheese (crumbled)
4 ozs
red bell peppers (roasted, drained)
tbsps lemon juice
1 tbsp
fresh parsley (chopped)
tsp cayenne pepper
tsp salt ( I use Himalayan Salt)


the garbanzo beans, feta cheese, drained red peppers, lemon juice, parsley,
cayenne pepper, and salt in the bowl of a food processor; blend until smooth.

I like to put my feta right on top, but you are free to do what you like! 
I also use both veggies or black bean chips to dip my hummus, so you have different options whether you can use extra carbs or would rather stay away and have some more veggies!!

You can tell Im a mommy, dont mind the binki on the side haha!! 

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Monday, August 5, 2013

Black Bean, Corn, and Edamame Salad

Bean, corn, and edamame salad!

  • 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
  • Himalayan
    salt- ½ tsp
  • Cayenne
    pepper- 1/2 tsp
  • Raw honey-
    1 tbsp

  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!


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Sunday, August 4, 2013

T25 WEEK 3 DAY 6!!


though it is the weekend, there should be NO excuse for falling off track!! If
you want results, you need to give it 100%! This is why I am keeping track in
public of my journey.. because I want results and I am willing to commit and be
the best person I am to not only myself, but my family as well!! I want to be
happy, love the way I look, be able to put on anything in my closet and not
change 10 times and be upset with myself! 
I want my husband to be proud of who he stands by, and for my children
to grow up and want to be healthy because they watched mommy be healthy!
today, I woke up and ate breakfast: ½ cup oatmeal with fresh blueberries and
strawberries, 1 tsp flax seed, 1 tbsp almond butter.

I did
my T25 (double workout day, which was yesterdays so now I am on track) Total
Body circuit and abs!  Great workout, my
body was on FIRE!!!

lunch, I made myself a veggie spicy chicken patty with black bean, corn, and
edamame mix… this was amazing!!

Snack: SHAKEOLOGY (vanilla with 2 tbsp natural peanut butter).. this was special because
my husband made it for me!! He likes to compete on who makes better shakes and
its sad to say he may be in lead!! I also had some raw veggies and hummus

Grilled chicken fajita with whole wheat wrap, peppers, onion, and in place of
sour cream, I used plain Greek yogurt!  I
also had some kale chips!! Those are my obsession now… but a good obsession!!

was a great day!! I did jump on the scale and it is not budging.. why I am ok
with that is because I am noticing my body feels better and my shorts are
fitting me different!! I love these non-scale victories!! They mean soooo much
If you
are ready for some victories, join me in my next challenge group starting Aug
12th!! You choose any beach body workout, drink SHAKEOLOGY once a
day with me, and eat clean, and we will get results together as a team!! If you
are interested, message me for details!

To order your T25 challenge pack that includes 1 month of SHAKEOLOGY or another workout of your choice, (TURBO FIRE OR BODY BEAST-CHALLENGE PACK ON sALE FOR 160$$ 70$ IN SAVINGS!) visit and get started on your journey!!

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Saturday, August 3, 2013


WEEK 3 DAY 5 T25
All I
have to say is TGIF!!  I am soooo happy
to have the weekend finally here to be with my family and off work!! WOOOHOOO!!
Since I did not do my workout yesterday, I did it this morning at 4 am before
going into work.  I did T25 CARDIO and holy
high heart rate is all I have to say!! I drank my E&E like I do every
morning prior to my workout, but this morning, I did my workout 15 min after
drinking it…usually I end up doing my posts on the computer and end up starting
30 min after my workout.  So I will say I
can notice a HUGE difference with my endurance and my performance when I follow
the rules with drinking my E&E!  I
have a difficult time getting my heart rate up, and it literally was in the 180’s
for a lot longer than I ever had it! I felt amazing after, but was having pain
in my right lung from busting my butt lol!! That is some cardio training right
there!! Don’t ever say you cannot do a good workout in 25 minutes, because it
is all what YOU make of it!!!

meals were pretty good, although I did have a little cheat today..

1 small apple, Greek yogurt (key lime- my desert)

large chicken salad with feta, cranberries, tomato, and oil and vinegar dressing.
Unfortunately, I am not done yet.. I had 2 deviled eggs which equals 1 whole
egg, some black bean and corn salad (only had 3 bites but tasted awesome!) and
then the bad part, ½ cup macaroni salad..The good thing about it is I had it
during the day where Im moving and burning calories.

1 oz almonds

lean homemade meatballs (6 small) and spinach salad with cranberry, walnuts,
feta, oil and vinegar

8pm and Im short on my water, so I am going to chug 20 oz right after this so I
have my amount in that I need!! No more snacks since I had a big meal today and
I am full!!

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