High Protein Creamy & Cheesy Garlic Chicken Rolls

Ingredients

• 2.25 kg Boneless & Skinless Chicken Breast (diced, raw weight)
• 1 tsp Salt (for seasoning chicken)
• 1.5 tsp Smoked Paprika (for seasoning chicken)
• 1 tsp Onion Powder
• 1 tsp Garlic Powder
• 1 tsp Italian Herb Seasoning
• 0.5 Lemon Juice (juice of 1/2 lemon)
• 6 Garlic Cloves (diced)
• 500 ml Fat Free Evaporated Milk (such as Carnation Light & Creamy)
• 40 g Grated Parmesan Cheese (plus extra for topping)
• 80 g Light Cream Cheese
• 1 tsp Chicken Stock Powder (Vegeta Low Sodium recommended)
• 1 tsp Smoked Paprika (for the sauce)
• 100 g Grated Low Fat Cheese (Bega 50% Less Fat recommended)
• Dried Parsley (to taste)
• 15 Tortillas (Small or medium, Mission Carb Balance recommended)
• 300 g Grated Light Mozzarella (20g per roll)
• Oregano (for topping)
• Cooking Oil Spray (light spray)

Steps

1. 1

   In a large bowl, combine the diced chicken breast with 1 tsp salt, 1.5 tsp smoked paprika, 1 tsp onion powder, 1 tsp garlic powder, and 1 tsp Italian herb seasoning. Mix well until the chicken is evenly coated.

2. 2

   Heat a large pan over medium to high heat. Add the seasoned chicken and cook for approximately 4 minutes on each side until fully cooked through and slightly browned. Once cooked, remove the chicken from the pan and set aside.

3. 3

   In the same pan, add the lemon juice and diced garlic cloves. Sauté briefly until the garlic is fragrant.

4. 4

   Pour in the fat-free evaporated milk, 40g grated parmesan cheese, 80g light cream cheese, 1 tsp chicken stock powder, and 1 tsp smoked paprika. Whisk or mix well over medium heat until the sauce is smooth and creamy.

5. 5

   Add 100g of grated low-fat cheese to the sauce and continue to mix until the cheese has melted and the sauce is thick and cheesy.

6. 6

   Return the cooked chicken to the pan. Mix thoroughly to ensure all chicken pieces are well-coated in the sauce. Stir in some dried parsley.

7. 7

   Lay out one tortilla. Place a portion of the chicken filling in the center, top with 20g of grated light mozzarella and a sprinkle of parsley. Roll the tortilla tightly.

8. 8

   Repeat the assembly process for the remaining 14 tortillas until all filling and mozzarella are used.

9. 9

   Preheat your oven or air fryer. Lightly spray the rolls with cooking oil and sprinkle the tops with additional parmesan cheese and oregano.

10. 10

    Bake or air fry until the tortillas are crispy and golden brown. Serve immediately or let cool to store for meal prep.

Notes

Storage: These rolls can be stored in the fridge or freezer. Reheat in the oven or air fryer to maintain the crispy texture. Macros per roll: 351 Calories, 7.1g Carbs, 10g Fat, 51g Protein.

Nutrition per serving

• main
• high-protein
• meal-prep
• chicken
• burrito
• healthy
• baked
• air-fryer