Quick and Easy, Low Carb Dinner.
Tracking macros these days is a matter of keeping it as simple as possible. I buy the same staples week after week, and try my best to make something a little different each time. These roll ups are no exception. Instead of making a fancy salad or extensive stuffed chicken breast, simply cut breast in half, and thin them out with a meat tenderizer for quick roll ups.
Cajun Chicken Spinach Roll Ups
Ingredients
Measurements are not listed this time around. I don't tend to measure with this one. This meal was made with approximately a tablespoon of extra virgin olive oil, 2 lbs of chicken breast, 4 slices of cheese cut in half and 4 cups of spinach. It made 8 roll ups. Season to taste.
olive oil
spinach
thin chicken breast cutlets
low-fat pepper jack cheese (slices or shredded will work)
cajun seasoning to taste
salt & pepper to taste
Directions
Preheat oven to 425 degrees.
Lightly oil chicken with a brush, season with salt and pepper to taste, followed by a light sprinkle of cajun seasoning.
In a pan, sauté raw spinach over medium high heat with a little olive oil until tender and reduced.
Cut slices of cheese in half and layer one piece on each chicken breast, followed by a spoonful of spinach.
Roll up chicken and secure with a toothpick if needed.
Brush a little olive oil on top, followed by another round of cajun seasoning.
Bake in an oven safe dish for approximately 20-25 minutes (thickness may vary). Internal temperature should reach 165 F.
Note: Consider lining with foil for minimal clean up. Melted cheese can be a pain.
Again, if you're tracking macros, remember to itemize each ingredient and add macros by categories (fats, carbs & protein). With the ingredients I used these roll ups have approximately 31g of protein each.
Video reference here.
Cajun Seasoning link here.
Enjoy!
Xx Dee
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