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Wed Nov 23, 2016

Push Press x 3 OT90 x 6 - build from 70%

5 rounds 5 Front Squat (185/125) 10 HSPU rest 3 mins 5 rounds 2 Rope climb 15 Deadlift (185/125)


Nutrition Wednesday with Coach Courtney, RD

Chicken Enchiladas

I thought making homemade enchiladas would be complicated but they are actually quite simple.

These enchiladas are filled with chicken, onion, jalapenos, black beans, and shredded cheese. The special ingredient is the red enchilada sauce. You could purchase store-bought sauce but making it yourself is surprisingly easy. See recipe below!

To make the recipe fast to assemble, pre-cook chicken or use leftovers from earlier in the week. You can even make the red enchiladas sauce ahead of time and store it in the fridge. You can assemble the dish the night before and bake immediately before serving or make a large batch and eat them throughout the week for a quick meal.

I stuck with a classic enchilada recipe, but you could try out different mixtures by using your favorite vegetables, different beans, or try leaving out the chicken for a vegetarian option. Simply spread the sauce on each wrap, add your desired mixture, sprinkle on some cheese (or a lot of cheese), roll ‘em up, and bake!

Homemade Red Enchilada Sauce


2 tbsp olive oil

1 tbsp cornstarch (or 2 tbsp all-purpose flour)

4 tbsp chilli powder

½ tsp garlic powder

¼ tsp salt

¼ tsp cumin

2 cups chicken or vegetable stock


1. Heat olive oil in a pan over medium heat

2. Add cornstarch to the oil and whisk for one minute

3. Stir in the seasonings​

4. Gradually add the stock and whisk until all of the lumps are removed.

5. Reduce the heat and simmer for 10-15 minutes (or until thick)

Chicken Enchiladas

Yield: 8 enchiladas


8 Flat Out Multigran Wraps (I find these at Co-op, Wal-Mart or online. You could also sub in regular wraps)

1 small onion (150g)

350g chicken, cooked and chopped into bite-size pieces

1/4 cup (50g) pickled jalapenos (or banana peppers)

350g black beans, rinsed (one 540 mL can)

200g light shredded cheese (1 ½ cups)

One batch red enchilada sauce (see above)


1. Prepare your enchiladas sauce if making homemade (or purchase store-bought)

2. In a large pan, sautee the onions (I add a bit of water but you could add oil).

3. Stir in the cooked chicken, diced jalapenos, and black beans. Set mixture aside.

4. Create an assembly line with the Flat Out wraps, enchiladas sauce, chicken & bean mixture, and cheese.

5. Lay out a wrap, spread it with 1 tbsp sauce, about ½ cup chicken & black bean mixture, and some of the cheese.

6. Roll up the tortillas and place in a baking dish

7. Spread the remainder of the sauce and cheese on top of the enchiladas

8. Bake uncovered for 20 minutes at 350 degrees F

Nutrition Facts (per enchilada)

Fat 12g

Protein 26g

Carbs 32g

Fibre 11g

Calories 331

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