I Made 16 High Protein Chicken Roll-Ups For The Freezer
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- Опубликовано: 14 фев 2024
- My cookbook: payhip.com/b/7ubMY
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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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Развлечения
My cookbook: payhip.com/b/7ubMY
Mein Kochbuch auf Deutsch (2024) : payhip.com/b/9HaCL
High protein is king. Thoughts on new bug protein products?
Gibts das auch auf deutsch? 😊
I've already made the roll-ups twice and I really liked them. The sauce tastes amazing. The first time I made them I stayed close to your recipe. Unfortunately I was still kinda hungry after eating them. The next time I added vegetables (1 big carrot, 1 bell pepper and 1 onion) and fried them after frying the chicken. I made a little bit more of the sauce (120g cottage cheese) and it tasted absolutely fantastic.
Underrated way to use the scale 10/10
After following you for a while now, I decided to purchase your cookbook today. I'm excited to try out all the recipes. Thank you Felu!
Thank you!
5:51 I think you counted the chicken meat twice, these calories do not seem right. If you remove the double-counted chicken, then you get the following macros per tortilla
- 243 calories
- 24 protein
- 18 carbs
- 7 fat
Otherwise great looking recipe, I will try it, it will definitely make it easier to eat healthily throughout the week. :)
Oh damn you are right, I was searching the right entry in MFP and forgot to delete the 900 calorie one. I corrected it in the description box
Einfach top-straight-to-the-point-content ohne viel tamtam!
1 kilogram ❌1000 grams ✔
Thanks for the videos! Would it be possible to put your freezer recipes in a playlist? For someone w LOTS of executive dysfunction (not to mention time management issues), freezer meals are peak meal prep. It's honestly the only way i actually prep consistently. Thanks so much!!
We mexicans call it flautas, I do them with corn tortilla, add cream and queso fresco. And salsa, perfect for macros
I add a strand of queso Oaxaca inside, queda chingon 😉
@@rickprime83 uffa yes! lo voa probar
I decided to whip some up today. I've been looking for meal prep food and this was perfect.
These came out great!
Looks amazing ! i'll definitely try this recipe but i'll probably try a more spicy version, with maybe some chilies and hot sauce !
I might put a Mexican twist on go with jalepenos
I’m definitely going to try this.
Another great avocado sauce is low fat greek yogurt and avocado. I like blending it with fresh garlic and then transferring to a squeeze bottle 🤌
Good idea!
Looks great. Go reheat - I like to micro-wave first then finish in the air fryer to bring back the crispy
Thank you so much for this recipe!! I already made them five times in the last month and they are amazing for a quick and healthy lunch, especially if you're having a busy day. But even after a night out one of those is 100x better than some fast food.
I'm not really sticking to the recipe, since I cannot find e.g. very low fat cottage cheese, and I also often buy pre-marinated chicken breast from the butcher, which makes this even faster. Also, I open the prepped rolls after airfrying them and add some salad.
Again, thanks a lot, you made my life better with these!!
Habs nachgekocht. War mega geil. Daumen hoch!
Looks great, been looking for some easy options to have in the freezer. Any ideas on greens you could add that won't be too bad to reheat? Some onion and peppers maybe?
these things are saving my life right now. Only suggestion for people looking to make these is to buy some pickled jalapenos and to cook them with the chicken. take some of the liquid from the jar and make sure you deglaze the pan with them, adds a lot of good flavor to the chicken.
couple ideas i have for these, as ive made simular rolls myself
firstly chicken thighs are much better when reheated and doesnt overcook as easily as breasts
When you roll the Tortillias, try warming them in the oven in foil for a few minutes, let them rest inside a kitchentowel while prepping and they'll be much more pliable. since they're more pliable you can roll up the bottom end/end to make burritos that wont loose any filling that easily
when freezing, leave them uncovered on a tray for a few hours before putting them in the zilock bag, that will help avoid sticking and remove access steam that turns into ice while in the zip bag.
Ideally you want to vaccuum pack them to avoid freezerburn. zwilling makes some cool reusable vaccum ziplock bags
Agree! I don't think mine will be in the freezer long enough for freezer burn to be an issue though! LOL
Thanks for all the recipes!! From which shop do you buy the high protein tortillas?
I need this in my life!
im shredding my fat so quickly by having these for lunch. thank you felu!!!
Richtig gut mein lieber 👍🏼
Take stuff out of the bowl and count negative amount is genius move!
Thanks
Sieht gut aus
Hey Felu, love your recipes. This video finally pushed me over the edge to get your cookbook. Do you know how soon this recipe particularly would be in there for download? I'd love to have this one printed out!
Next update will drop this saturday/sunday with this and 9 more recipes!
Thanks!
Guys, don't buy shredded cheese. Buy good quality normal cheese and shred it yourself! It takes very little time, and the difference in taste and quality is worth it.
Nah.
I’m buying fat free Kraft shredded cheese.
45 calories x 9g protein
Not to mention pre shredded cheese doesn’t melt well thanks to the unnecessary coating they put on it.
@shonbitchez Exactly, this is one of the main things I have in mind when I mention quality.
Cleaning the cheese shredder is a no no for me
@@everythingyousayiscorrect you can easily just rinse off the starch coating, works just fine the quality of cheese is the same as the block in the end.
The burns on this edition of democracy watch was chefs kiss lol😂
If you every undercook meat you can finish it in the microwave as it'll cook from the inside but you can't uncook overcooked food.
Good job Man keep it up
Thank you!
Sieht echt lecker aus! 😋 Wie lange sind sie im Tiefkühler in etwa haltbar?
Bro that accent is pure GOLD
Thanks xD
😋 yummy
we've been blessed
This looks fantastic. Can't wait to try it!
Hope you enjoy!
I really.like your channel and what you're about.
Thanks a lot!
How many of the chicken wraps per meal though would you recommend? 2 or 3? Just wondering
you won a subscriber.
They last for 3 months in the freezer, but how long do these last if you put them in the fridge?
one thing i notice about you is that you always use higher heat than necessary for most of your dishes. Try lowering it down, it makes a huge difference. It'll give a proper browning instead of the bad, on the verge of burning browning.
These are good but I might put some spiniach or something in there, needs some veggies
Can you subtitute greek yogurt for the cottage cheese. Asking cause I dont like cottage cheese.
Acı biber sosu 😊
cutting the chicken breast horizontally and then cutting across is better than cutting across, stacking and cutting again.
They are called flautas, its a well know Mexican dish.....
Kleiner Tipp zum Hähnchen schneiden: Es geht schneller, wenn man das Fleisch zuerst längs schneidet und dann quer in kleine Stücke ;)
I couldnt find cottage cheese in France :(
Siracha please
Let’s amp that heat up folks habanero or ghost pepper up 😂
YESSS FREEZER FOOD. I LOVE THESE
More to come :)
thats not homemade ranch, thats homemade honey mustard dip lmao
You had me til the microwave my dude
make them and eat them fresh... if you want to freeze them, use an air fryer or throw them in the oven to reheat if you are that anti-microwave
18g protein per 100g of wraps, so not per wrap is it, just a FYI, im guessing wraps are 50g so 9g protein per wrap
What would be a good vegetarian replacement for chicken for this wrap?
What about chickpeas/pinto beans or tofu cubes?
I watch Felu and I dream of one day fitting in my size 32 jeans.
In France we don’t have fat free cream cheese neither cottage cheese ……
I would love to have a way to get some !
Fat does = flavour, tho... I think France has the right idea, tbh!
France does have cottage cheese! They call it Fromage blanc and you’ll usually find it next to the yoghurt in most stores :)
How long can I store this in the freezer?
1:45
5:50
Hi Felu. If I were to purchase your cookbook, how do I view it ? I’m not totally useless on a laptop but I am from a certain age group ! Is it an App or read it from a pdf, how do I see it please ?
It's a PDF that you can download on all your devices. i watch it always on my laptop or PC monitor
Oh chicken quesadillas
Ich wollt schon sagen, das du sehr denglisch redest und dann hab ich die "Ja" geriebene Käse Packung gesehen :D Gutes Video und liebe Grüße
would you like to make a video about hi protein shaorma
I have one already :)
those tortilla breads had vegetable oil in them
Literally noone cares.
@@Jorjioo yeah because you are dumb enough to count calories
@@Jorjioo worst most processed ingredient in existance? yeah, lets ignore that and just count calories like a bunch of losers..
@@Jorjioo owned
can somebody explain how can food last upto 3 months?
Put it in the freezer
Did you even read the title?! The clue is there... 🤗
Good recipe, but I think it missing veggies. Onion and pepper or green beans would do well
It's so simple, yet my lazy ass won't budge... haha
At what shop do you buy protein tortilla in Germany?
Edeka and rewe both have them
@@Felu thank you! I haven’t seen the same at Rewe, but I will try Edeka then)
Aldi also has them.
you have to trim that chicken. other than that, it looks great.
Siricahi really shrank
Bake the totias 💀
I really like your videos but the problem for me is that the ingredients you use are pretty hard to find.. especially the dairy products with similar macros..
Pro tip: wrap at least one side of your roll-up.
Those look like flautas.
I don't own a microwave.
How can i increase the calories for this?
Use 4% fat cottage cheese for the sauce and normal shredded cheese for assembly maybe?
Hammer Rezept
I've got 1 question, why do you need to cook so many? Cook just a few, for a couple of days and you would've no need to freez them
So that you can have some in the freezer for a while. You’re not familiar with freezer meal prep?
this is just baked flautas
1 thousand gram = 1 kg
Could have said 1KG. lol
Because I meal prep in large numbers, I tweaked the prep process to simplify it, and actually like the results better. For starters, I cooked all the chicken in an instant pot using chicken broth. I didn't cut and sauté the chicken per the video (too messy and time consuming), While the chicken was cooking, I made the sauce, adding the spices to it instead of adding it to the chicken while cooking. Once the chicken was done (in my case, about 30 minutes, but it was 8 pounds, that I turned and repositioned halfway, so they'd cook evenly), I shredded it with forks and added the sauce. From here, one could follow the video and make burritos. What I did, since I was toaster-ovening the burritos anyway in the previous by-the-video method, was use casserole-type dishes instead. Costco sells "Ello" brand glass dishes that are microwave and oven safe (I think they are advertised for meal prep: five dishes and lids for about $20. I own 20 of them). I placed a tortilla at the bottom, loaded in the meat, and a tortilla on top. Then, whether frozen or refrigerated, I heat it in microwave, then in toaster oven for 5 minutes at 450 degrees. While this eliminates the option of just nuking burritos that you can eat on the run, it allowed me to meal-prep four times the recipe in less than an hour. And I think that this method made them turn out better, as the shredded chicken has more surface area to absorb all the sauce (pairs great with Costco guacamole cups). I really recommend others try this method if they want to save time. Just make sure not to overcook the chicken in the instant pot
This made nine casseroles, each with about 350 grams of chicken, and 100 grams of (again, Costco) tortillas
So schön endlich mal jemand deutschsprachigen zu finden der das anbietet, nicht das das andere Zeug schlecht wäre aber bin sehr unsicher beim kochen deswegen machen mir Rezepte wo man sehr sehr genaue angaben kriegt mir am meisten spass.
(Und endlich mal sind auch alle zutaten bei uns erwerblich und nich dieses ganze genmanipulierte Krampf zeug was die amis da verkochen)
Thank you for including imperial measurements 🙌 most of the internet is down on them but it’s how I was programmed. 🤖
abi türkmşsün
Hayır, ben İtalyanım
What if it isn’t 18cm / 7 inches 🥲
Then you have to be funny and charming
Then your wallet has to be fat.
Hä warum ist hier alles englisch?
Burnt those tortillas pretty good. Fulling making these things and then freezing them tortillas and all is PEAK laziness, this is a meal you can make in 10-15 minutes
Your math is wrong. The tortillas alone are 300 cal per the package you showed. These are not 300 cal rollups. Probably twice that.
Nah, his math is correct, at lest in regards to the tortillas.
They have 310kcal per 100g, it makes 3,1kcal per 1g.
16 tortillas weigh 640g and should have 1984kcal in total.
He even gives a bit higher number
And if you put them in the freezer and then defreeze them later they will taste like shit...
😂😂😂 like the Bodega burritos
grow up eat canned chicken PLAIN, the macros go insane
Mid
I like your videos, but if you take close-ups, take care of your nails... it looks like you're biting them.
Who gives a fuck about calories?
They all have different fats, that's what's important
People need to stop counting calories, they're just a unit of energy.
Too much information..I'm not a Chef.
Remain fat
dude its seriously not that much info at all
Ich habe die Proteine und Fette gezählt, aber Ihr Käse stimmt nicht mit den Berechnungen überein.