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The calories in the video are slightly off as I have the chicken entry twice
Macros all 16 roll ups: 4008 calories, 291C, 123F, 405P
Macros 1 roll up: 250 calories, 25P
1000g chicken breast
16 medium tortillas
160g shredded cheese (fat reduced gouda)
200g cottage cheese
25g sriracha
25g honey
10g oil
2tsp each onion powder, garlic powder, paprika, salt, black pepper
Dipping sauce avo spread: 115 calories, 6C, 9F, 4P
60g avocado
30g cream cheese
1/2 lime juice
salt, couple dashes garlic powder
Dipping sauce ranch: 135 calories, 26C, 1F, 6P
45g buttermilk
45g skyr or greek yogurt
15g mustard
15g honey
couple dashes garlic powder and onion powder
salt
1/2 lime juice
Cut the chicken into thin slices and then again into bite-sized pieces. Place all pieces into a bowl and season with oil and all of the seasoning listed above. Fry the chicken in batches for 1-2 minutes until they have color. Then remove them from the pan and add them to a bowl.
Add to a blender cottage cheese, sriracha, and honey and blend on high for 1-2 minutes. Add everything to the bowl with meat and combine until meat is covered with sauce.
Lay out 5-6 tortillas at a time on your board and fill with 10g shredded cheese each and 1 serving (60g meat) and then roll into a chicken roll-up. Repeat with all of the meat until you fill 16 tortillas.
Place roll-ups on a baking sheet and bake tortillas for 6-7 minutes at 200°C or 400°F until the top is crispy and brown. Transfer tortillas (5-6) to a zip log bag and store them in the freezer for up to 3 months.
When you want a snack, place them on a plate and microwave for 4 minutes. you can also roll the toritlla into a wet paper towel and then microwave to prevent tortillas from becoming hard.
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these chicken rollups are the perfect snack they have good macros tastes delicious and are super easy to make first you will need 1,000 G of skinless boness chicken breast I have here five in total start by slicing the chicken into fine pieces about a cm/ an inch thick since these pieces are still a bit too big to eat in a tortilla stack a couple of pieces sideways and cut them again into smaller bite-sized pieces cutting the chicken this way makes it way more enjoyable to eat inside of ITA then transfer the pieces into a bowl and repeat this with all other chicken vests after that it’s time to season the meat start with 2 tpoon or 8 G of garlic powder 2 tasps or 8 G of onion powder 2 TPS or 6 G of paprika 2 TPS or 8 G of salt and freshly ground ped pepper I won’t add any chili cayenne pepper yet because of the salce that we will add later on then adding 10 G of oil you can add any oil that you have on hand here as they all have roughly the same calories mix everything until the meat is covered with seasoning next add a batch of chicken to a pan of medium high heat don’t over fill the pan here or you won’t get proper color on the meat the goal here is to add color on both sides of the chicken fry the pieces for 1 minute each side Max remember it’s super thinly sliced and become dry very fast you don’t need to cook the chicken fully through yet I will show you why in a second as soon as you have color on both sides remove the chicken from the Heat and repeat with all other pieces I have a 28 CM 11in pan and I can get the job done in about three batches in total after cooking all of the chicken and adding them to to the Bowl you will see that the chicken is still steaming that’s because the meat is still hot and continues cooking even if it’s not in the pan anymore that’s why you can slightly undercook the meat and remove it and it will keep cooking to a safe temperature in a bowl as this is cooling let’s make the sauce you will need a blender a food processor for this place it on a scale and start with 1% fat cottage cheese this is a ridiculously good protein sauce the calorie to protein ratio is almost as good as protein powder add 200 g into the blender followed up by S Racha this is a spicy chili sauce that works perfectly in combination with cottage cheese 25 G goes into the blender and lastly I will add 25 G of honey for a really nice flavor combination for the meats blend this now on high for a minute or so and if your blender is too big here you might need to remove it every once in a while give it a shake and keep blending until it starts to mix everything into a smooth orange looking sauce then transfer all of the sauce to the meat and stir so the meat has a light coating of the sauce I tried making this with more sauce and the antire thing ended up a bit too soggy so this is the perfect amount for a filling in my opinion next you will need tortillas here I have medium-sized protein tortillas they have 18 g of protein in 300 calories which is quite good however you can absolutely use regular wheat tortillas if you don’t have F to this one it’s important that they have a diameter of around 18 cm or 7 in take out 6 to8 tortillas at the time depending on how big your B is I will make 16 tortillas in total lastly you need to place a bow on a scale and add shredded cheese here I have a fat reduced GAA that melts very well inside the tortilla with 260 calories per 100 gr it has quite good macros for cheese however shredded mozzarella is also a good option here you will need 10 G of cheese potilla so in my case 160 G in total first spread out 10 G of cheese potilla as the bottom base and then add the chicken now you can just eyeball the servings of the chicken if you want however if you want to be precise place a big bowl on a scale press the zero button to trans all of the meat to the bowl and then take the amount in this case it’s around 1,000 G and divide it by the number of tortillas you will fill write down that number press the zero button again and now take out the filling amount for one serving in my case it’s 60 G zero it again and repeat fill six tortillas with a chicken and tightly roll them up into a round shape then roll up all other tortillas and repeat this entire process until you end up with a bunch of chicken rollups next you need to take a sheet pen for the oven and place all toas tight L into the pan in my case I have exactly space for 16 which is also the reason I choose that number however you can also do this in two batches it doesn’t really take that much time then bake the tortillas in a preheated oven at 200° C of 400 f for about 6 to 7 minutes just so the top of the tortillas gets crispy and has some color then remove the bait tortillas from the sheet and the best way to store them in my opinion is to fill a zip looc back with five to six rollups and then put them into the freezer where they last for about 3 months so when you want this snack simply put them on a plate you can try wrapping one in a white paper towel and see if you like them more this way then microwave at 600 wats for about 4 minutes the wet paper towel helps cook them faster and also prevents them from getting too hard but honestly it doesn’t make a massive difference in my opinion so give it a try and see how you like it I highly recommend eating this with one of the following two dips for the first one slice an avocado in half and place one half back in the fridge for another day place a bow on a scale and add in the avocado flesh follow up by 0.2% fat cream cheese this is another very good protein sauce and will reduce the calories of the avocado sprayed without changing the taste too much 30 G goes into the bowl followed up by a pinch of salt a couple of dashes of garlic powder and the juice of half a lime mash the avocado spread with a fork until it turns into a bright green color and that’s it this tastes very good of chicken the second one is a homemade wrench sauce at a bow and a scaling stuff with buttermilk this has only 1% fat and is very low in calories 45 G goes into the bowl follow up by plain ski oil you can also use fat-free Greek yogurt 45 G goes in as well then add 15 G of mustard 15 G of Honey a couple of dashes of garlic powder and also onion powder a pinch of salt the juice of half a lime and give everything a stir dipping these chicken rollups into one of these sauces is a great snack or can even be a full meal if you make two or more each of these chicken rollups come in at 306 calories with 37 g of protein I made a cookbook that help me go from this to this without even thinking about being on a diet 190 low calorie high protein recipes from breakfast lunch or dessert and even nutritional tables or protein sauces everything you need is in here and the best part is that I will constantly be updating the book with new recipes and you will get every recipe update for free once you’ve purchased it join the thousands of people that already bought the book the link is in the description