Green Chilli Chicken Enchilada’s

Green Chilli Enchiladas

Easy. Yummy. A recipe your family will LOVE!

Green Chilli Chicken Enchilada’s

Ingredients

  • For the Sauce: 1 Jar of t 505 Southwestern Hatch Green Chillies
  • 1 tsp salt
  • 1/2 tsp ground cumin
  • 1 cup chicken bone broth fresh pepper to taste
  • 1 package low-fat cream cheese
  • 1 tsp cumin
  • 1/2 tsp dried oregano
  • 1 cup chicken broth
  • 2 Cups Pepper Jack Cheese

For the enchiladas:

  • 1 package corn tortillas
  • non-stick cooking spray
  • 2 tbsp chopped cilantro for topping
  • 2 Cups Mozzarella for top

For the chicken filling:

  • 5lbs cooked shredded chicken breast
  • 2 cup diced onion
  • 4 large clove garlic, minced
  • salt and pepper to taste

Directions

  • Cook chicken breast in the instant pot (however you like to cook yours) and shred.
  • In a medium saucepan, spray oil and sauté garlic and onions.
  • Add cooked chicken, cumin, chicken broth, salt and pepper.
  • Bring to a boil.
  • Reduce the heat to low and simmer for 5-10 minutes.
  • Set aside until ready to use.
  • Add in 2 Cups of cheese to filling
  • Preheat oven to 400 degrees.
  • Spray a 13 by 9-inch glass baking dish with non-stick spray.
  • Put 1/3 cup chicken mixture into each tortilla and roll it.
  • Place on baking dish seam side down, top with sauce & cheese.
  • Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes.
  • Top with greek yogurt as a sour cream sub and cilantro if you wish.

Best Pre and Post Workout Snacks

Certainly! Here’s a list of some great pre and post-workout snacks to fuel your fitness journey:

Pre-Workout Snacks:

Banana with almond butter
Greek yogurt with granola
Oatmeal topped with berries
Whole grain toast with avocado
Energy balls made with nuts and dates
Apple slices with peanut butter
Rice cakes with hummus
Smoothie with spinach, banana, and protein powder
Trail mix with nuts and dried fruit
Whole grain crackers with turkey slices or cheese.

Post-Workout Snacks:

Protein shake with whey or plant-based protein powder
Grilled chicken or salmon with sweet potatoes
Cottage cheese with pineapple or berries
Quinoa salad with vegetables and chickpeas
Greek yogurt with honey and nuts
Tuna or chicken wrap with whole grain tortilla
Hard-boiled eggs with whole grain toast
Chocolate milk or a protein smoothie
Hummus with carrot sticks or whole grain pita bread
Grilled tofu or tempeh with roasted vegetables.
Remember, these are just some ideas, and you can mix and match according to your taste preferences and dietary needs. It’s essential to find snacks that provide a good balance of carbohydrates and protein to fuel your workouts and support muscle recovery. Stay hydrated, listen to your body, and enjoy your fitness journey

Unlock your full potential: Understanding Protein Synthesis!

 

Protein synthesis is your body’s ultimate repair system! 💪🛠️ It’s the amazing process where amino acids come together to create proteins, mending those hard-earned muscles you’ve worked so hard for. Whether it’s exercise or just your daily routine, protein synthesis keeps you in top shape! 💥

🍺 A Disruptive Force: Alcohol’s Impact 🚫🍻

But wait, here’s the plot twist! 🔄 When alcohol enters the picture, it throws a wrench into the gears of protein synthesis. 🚫🔧 It doesn’t matter how clean your diet is, the introduction of alcohol tips the scales away from muscle growth and towards protein breakdown. 😱

🥗🍗 No Cheat Codes: Good Nutrition Alone Can’t Help 🚫🍹

Even if you’re rocking a diet filled with wholesome, unprocessed foods that support muscle growth, adding alcohol into the mix still sabotages your gains! 😫🚫 Your body needs more protein synthesis than breakdown to build muscle, and alcohol disrupts this balance. Good nutrition alone can’t offset the negative impact of alcohol. 🙅‍♂️

⚖️ Hormone Havoc: Alcohol’s Ripple Effect 🌊

As if that wasn’t enough, alcohol messes with your hormone regulation too! 😱 It spikes cortisol, the muscle-breakdown hormone, while suppressing testosterone, the muscle-building superhero! 🦸‍♂️📉 This unfortunate combo leads to increased muscle breakdown and makes it harder for your muscles to recover after a workout. Cheers to gains? Not quite! 🍻🚫💔

📚 Conclusion: Do the Math, Skip the Drink! ➕🍹

Here’s the equation for success: Less alcohol + more protein synthesis = Maximum gains! 📈💪 So, if you’re serious about achieving your fitness goals, it’s time to say no to that drink and yes to a powerhouse protein synthesis process! 🚫🍹✅

🔓 Unlock your full muscle-building potential by prioritizing protein synthesis and leaving alcohol out of the equation! 🗝️💪

Lily Eats and Tells Protein Berry Smoothie Bowl

 

INGREDIENTS

  • 1 cup Ice (125g)
  • 1/2 cup Cashew Milk (125g)
  • 1 scoop Protein Powder (30g)
  • 1/3 cup Frozen Zucchini (50g)
  • 1/3 cup Frozen Mixed Berries (50g)
  • 1/8- 1/4 tsp Kosher Salt
  • 1/8 tsp xanthan gum (optional for thickening, 40 g frozen banana works well too!)

   Toppings:

  • 1/4 cup Strawberries, chopped (30g)
  • 1/4 cup Mango, chopped (30g)
  • 1/4 cup Blueberries (30g)
  • 1/4 cup Bannanas, sliced (30g)
  • 1 TBS Peanut Butter, drizzled (15g)
  • 1 tsp Toasted Almonds (5g)
  • 1 tsp Chia Seeds (2g)
  • Pinch of Flake Salt

INSTRUCTIONS

  • Add all smoothie ingredients in your blender and blend until smooth. You might need to use your tamper if you have one to keep it moving. I use my Ninja IQ, and give it a few shakes mid-blend.
  • Top with your favorite toppings! Or mine. haha.

NOTES

You can search this recipe in My Fitness Pal  with or without the toppings:

MFP: Lillie Eats and Tells Berry Protein Smoothie Bowl NO TOPPINGS

159 cal, 13c, 1.3f, 23.5p, 3 fiber

MFP: Lillie Eats and Tells Berry Protein Smoothie Bowl with toppings

NUTRITION

Fiber: 3g
Calories: 159kcal
Fat: 1.3g
Protein: 23.5g
Carbohydrates: 13g
I love cashew milk in this recipe but have used oat milk also.

And I know your weirded out by the zucchini but trust me….it works! You will not even know its there!

Struggling to hit your protein target?

 

How to hit…

 

120 Grams of Protein: 

Breakfast

  • 1 egg/2 Egg Whites
  • 2 Slices of Thick Cut Bacon or 1 oz Uncured Ham

Lunch

  • 6 oz of Chicken

Dinner

  • 6 oz Pork Sirloin Tip Roast

Snack

  • 1 Serving Greek Yogurt

 

150 Grams of Protein: 

Breakfast

  • 2 Eggs/1 Egg White
  • 2 Slices of Thick Cut Bacon or 1 oz Uncured Ham

Lunch

  • 7 oz Skinless Chicken Thighs

Dinner

  • 7 oz Salmon

Snack

  • 1 Serving Greek Yogurt
  • 30 Grams Post Workout Protein

 

170 Grams of Protein: 

Breakfast

  • 1 Scoop of Collagen in Your Coffee
  • 2 Eggs/2 Egg Whites
  • 1 Slice of Thick Cut Bacon or 1/2 oz Uncured Ham

Lunch

  • 7oz Salmon or Tuna

Dinner

  • 8 oz 90% Lean Bison

Snack

  • 1 Serving Greek Yogurt
  • 30 Grams Post Workout Protein

 

200 Grams Protein: 

Breakfast

  • 1 Scoop of Collagen in Your Coffee
  • 2 Eggs/1 Egg White
  • 2 Slices of Thick Cut Bacon or 1 oz Uncured Ham

Lunch

  • 8 oz Turkey

Dinner

  • 10 oz Shredded Beef Roast

Snack

  • 1 Serving Greek Yogurt
  • 30 Grams Post Workout Protein
  • 1 Protein Bar