Chicken and Cheese Roll-Ups
532
Calories
54g
Protein
51g
Carbs
11g
Fat
Warm flour tortillas rolled with shredded chicken and melted cheese. A quick, kid-friendly favorite.
Kcal 532 · Protein 54 g · Carbs 51 g · $ 4.00 per serving
Protein 54g · Carbs 51g · Fat 11g
10 min
Prep
12 min
Cook
$ 4
Per Plate
532
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 2 flour tortillas
- 1 cup cooked chicken, shredded
- 1/2 cup shredded cheddar
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 cup cooked mushrooms (from about 2 cups raw, sliced)
- 2 tbsp salsa
- 4 flour tortillas
- 2 cups cooked chicken, shredded
- 1 cup shredded cheddar
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 2 cups cooked mushrooms (from about 2 cups raw, sliced)
- 4 tbsp salsa
- 8 flour tortillas
- 4 cups cooked chicken, shredded
- 2 cups shredded cheddar
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 4 cups cooked mushrooms (from about 2 cups raw, sliced)
- 8 tbsp salsa
- 12 flour tortillas
- 6 cups cooked chicken, shredded
- 3 cups shredded cheddar
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 6 cups cooked mushrooms (from about 2 cups raw, sliced)
- 12 tbsp salsa
- 16 flour tortillas
- 8 cups cooked chicken, shredded
- 4 cups shredded cheddar
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 8 cups cooked mushrooms (from about 2 cups raw, sliced)
- 16 tbsp salsa
Before You Start
Shred the cooked chicken, slice the mushrooms, and lay out the tortillas, cheddar, and salsa so you can build fast while everything is hot.
How To Make It
- Warm a dry skillet over medium, about 1 minute, until a drop of water skitters and sizzles.
- Add the mushrooms and cook, stirring, 5 to 6 minutes, until they release their liquid and brown at the edges, then add the spinach and cook 1 to 2 minutes more, until it wilts down, and set the vegetables aside.
- Add the shredded chicken to the pan and warm it through, stirring, 3 to 4 minutes, until steaming and it reaches 165°F in the center with no cold spots.
- Warm the tortillas in the same pan, about 20 seconds a side, until soft and pliable so they fold without cracking.
- Fill each tortilla with the chicken, the cooked spinach and mushrooms, and the cheddar while everything is hot so the cheese softens.
- Top with the salsa, fold, and serve.
Fix It: If the tortillas crack when you fold them they are too cold; ten more seconds in the warm pan makes them bend instead of break.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories532
- Protein54g
- Carbs51g
- Fat11g
- Fiber6g
- Sodium428mg
Bonus Benefits
- A Healthy Weight
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Cheese: protein and calcium, reported to keep you full.
Cheese: protein and calcium, reported to keep you full.
Tools For This Recipe
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