Wednesday, September 8, 2010

Middle of the week meals

Wednesdays are sometimes my "cheat" days since my husband is off on Wednesday and Thursdays. We'll see if I actually "cheat" today! My husband usually cooks a clean meal on his days off for me and the kids. So nice! Today he's making clean chicken enchiladas.

Breakfast (me): Protein drink with almond milk, oatmeal with raspberries and flax, coffee
Breakfast (kids): Smoothie made in our Vitamix with banana, fresh raspberries, frozen mango, spinach, almond milk and fat free yogurt, with a side of natural turkey breakfast sausage.

One reason I LOVE our Vitamix is the kids don't even notice when we put spinach or other greens in their smoothies. The Vitamix juices the spinach and leaves no texture. Greens in smoothies are SO good for you. Lots of vitamins and gives you energy!

Snack (all of us): Turkey Wrap- Whole wheat tortilla, natural turkey salami, 1/4 avocado, spinach, mustard. YUM! This quick little snack incorporates all the foods in clean eating meals- complex carb starch, complex carb veggie, lean protein and healthy fat! Best of all the kids love it and split the wrap while I had a whole one.

With clean eating, the goal is to eat 5-6 small meals daily. This works out to eating every 2-3 hours. I love this because I am never too hungry to the point where I'll eat anything just to eat. As long as you plan a little bit ahead, it's not hard to get these healthy meals in.

Lunch (all of us): I'll have to post this recipe, it's great! Clean Chicken Enchiladas and some frozen blueberries. The kids are sick so they had some Amazing Grass Kidz Superfood with water with their lunch for some extra vitamins.

Snack (me): Quinoa Health Bar

Dinner (kids): burger patty with red bell pepper and onion mixed in, natural chicken sausage, green beans, pear

Dinner (me): Blizzard from Dairy Queen! I told you it was cheat day. The sad thing is I wasn't going to cheat. I had a plan of making a yummy smoothie with a protein powder, yogurt, ice, banana and cocoa powder BUT my dear husband ran to the grocery store and came back with a "surprise"! He knew I liked to have Blizzards on Wednesdays but didn't know I was trying hard not to! Oh well. Tomorrow is a new day!

Clean Chicken Enchiladas
  • Chicken breast, cooked
  • 1 yellow onion
  • 1 head of garlic, cloves peeled and pressed through a garlic press
  • 1 cup chopped zucchini
  • 1 red pepper, de-veined and seeded, chopped
  • 1 handful pitted olives, chopped
  • 2 ears-worth of fresh corn (you could use 1 c. frozen or canned)
  • 3/4 cup button mushrooms, chopped
  • 3 cups spinach, chopped
  • 10 corn or whole-grain tortillas
  • 2 cups enchilada sauce (see notes)
  • 1 tbsp. extra virgin olive oil
  • 1 tsp. ground cumin
  • 1 tsp. chili powder
  • 1 tsp. dried oregano
  • sea salt (to taste) and freshly ground black pepper (to taste)


Use chicken breast that is already cooked (I like to use the leftovers from a roasted chicken I made the night before). Shred with fork so it is in small pieces.

Chop the vegetables. Using 3/4 of the olive oil on medium heat, saute the onions and garlic until aromatic. Add the cumin, chili powder, and oregano. Add the zucchini, pepper, olives and corn and allow to cook, stirring occasionally, until they are all soft. Add the mushrooms, then when they have softened and stir in the spinach. Once the spinach has wilted, remove from heat.

In a bowl, mix 1/3 of the veggie mixture with the cooked and shredded chicken. Pour 3/4 cup of the enchilada sauce to the mixture and stir until combined.

Preheat your oven to 375 degrees Fahrenheit. Use the remaining 1/4 of the olive oil to grease a 9x13 inch Pyrex baking pan. Cover the bottom of the pan with 1/4 cup of enchilada sauce and use a spatula to make sure it coats. Spoon the mixture into the center of the tortillas and roll, then place in the pan; repeat until you've used all the tortillas. Cover with the remaining 1 cup of enchilada sauce. Wrap the pan in tin foil and bake for 20 minutes. For the last 3 minutes, take the tin foil off and allow the tops of the enchiladas to become slightly crispy.

If you're craving something creamy, you could use a tablespoon of greek yogurt on top of each baked enchilada. Serve with a big salad and you won't even miss the cheesy gooeyness of enchiladas!

Tips & Bonus Information

Save the extra vegetable mixture to fill wraps, make egg white scrambles, or freeze it to make enchiladas at a later date. [*My Clean enchilada sauce: 2 c. water/ 8 oz. tomato sauce (low sodium)/ Juice of 2 limes/ Cumin, chili powder, sea salt, and freshly ground black pepper to taste/ Scant teaspoon-full of corn starch or tapioca starch or arrowroot powder (for consistency) mixed with water into a roux.... Bring the water, tomato sauce, lime juice and spices to a boil and reduce the heat to allow to simmer. Add the starch while whisking. ]

Yield: 10 enchiladas, 1 enchilada per serving.
Preparation Time: 10-15 minutes
Cooking Time: 35 minutes

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