High Protein Creamy Garlic Chicken & Rice Burritos
Indulge in these mouthwatering creamy garlic chicken and rice burritos, each bursting with over 60 grams of protein! Featuring succulent chicken, fluffy rice, and a rich garlic sauce, they’re the ultimate meal prep solution for satisfying your hunger. Wrap them up and enjoy a delicious, nutritious bite any time of day!
Prep
15
min
Cook
30
min
Serves
10
people
Level
intermediate
📝 Ingredients
Serves 10🥬Fresh Produce(2)
- 8 Diced Garlic Cloves
- Diced Spring Onion/Scallionsoptional
🥩Meat & Seafood(3)
- 1.5KG Thinly Sliced Boneless & Skinless Chicken Breast (raw weight) (3.3 lbs)
- 250ml Chicken Broth (8.45 fl oz)
- 1 Tsp Low Sodium Chicken Stock Powder (Vegeta) (5 ml)
🥛Dairy & Eggs(4)
- 35g Light Mozzarella or Cheddar Cheese (per burrito - Bega 50% Less Fat Grated Cheese) (1.24 oz)
- 80g Light Cream Cheese (2.82 oz)
- 450ml Fat Free Evaporated Milk (Carnation Light & Creamy) (15.2 fl oz)
- 60g Freshly Grated Parmesan Cheese (2.12 oz)
🫙Pantry Staples(3)
- 2 Tsp Olive Oil (10 ml)
- 10 Warm Tortillas (Mission Carb Balance Tortillas)
- 1.2KG Cooked White Rice (approximately 400g uncooked/dry weight) (42.4 oz)
🧂Spices & Seasonings(4)
- 1 Tsp Garlic Powder (5 ml)
- 1 Tsp Oregano (5 ml)
- 1 Tsp Salt (5 ml)
- 1.5 Tsp Smoked Paprika (7.5 ml)
📦Other(1)
- 400g Plain Low Fat Greek Yoghurt (14.1 oz)
👨🍳 Instructions
- 1
Start by slicing your chicken breast into thin fillets, then add olive oil with the seasonings listed, mix well and cook it on a pan on medium to high heat for about 6 minutes on each side.
- 2
Once cooked, set it aside and deglaze the pan with chicken broth, then add diced garlic and cook it through.
- 3
Then add fat-free evaporated milk, chicken stock powder, smoked paprika, grated parmesan cheese, oregano, light cream cheese and keep mixing until it's creamy and smooth.
- 4
Now to a big bowl add cooked white rice, dice the chicken and add that in along with low-fat yogurt, pour in all the creamy garlic sauce, diced spring onion and mix it until it's fully combined.
- 5
Now grab a warm tortilla, add low-fat grated cheese, equally distribute the filling, roll it, toast it, repeat the process for the other 9 burritos, store them in the freezer or fridge and reheat when you're ready to eat.
💡 Pro Tips
- ✓Slice chicken breast into uniform 1/2-inch thick fillets against the grain so heat penetrates evenly and connective tissue shortens properly, preventing rubbery texture from uneven cooking.technique1/2-inch thickness
- ✓Cook chicken to an internal temp of 165°F rather than relying on the 6-minute-per-side timing alone, since fillet thickness variance can cause 2-3 minute swings in actual doneness.timing165°F internal temp
- ✓Add the fat-free evaporated milk and cream cheese off direct high heat or on low, since dairy proteins can break and curdle above 180°F, especially without enough fat to buffer the casein micelles.techniquebelow 180°F
- ✓Deglaze with only 1/4 to 1/3 cup chicken broth so you lift the fond without over-diluting the sauce base, since the fond's Maillard compounds are what give the cream sauce its depth.ingredient1/4-1/3 cup broth
- ✓Toast assembled burritos seam-side down first for 60-90 seconds to seal the tortilla fold via starch gelatinization, preventing them from unraveling during freezing and reheating.technique60-90 seconds seam-side down
Share this recipe
Prep
15
min
Cook
30
min
Serves
10
people
Level
intermediate
Share this recipe
High Protein Creamy Garlic Chicken & Rice Burritos
Indulge in these mouthwatering creamy garlic chicken and rice burritos, each bursting with over 60 grams of protein! Featuring succulent chicken, fluffy rice, and a rich garlic sauce, they’re the ultimate meal prep solution for satisfying your hunger. Wrap them up and enjoy a delicious, nutritious bite any time of day!
📝 Ingredients
Serves 10🥬Fresh Produce(2)
- 8 Diced Garlic Cloves
- Diced Spring Onion/Scallionsoptional
🥩Meat & Seafood(3)
- 1.5KG Thinly Sliced Boneless & Skinless Chicken Breast (raw weight) (3.3 lbs)
- 250ml Chicken Broth (8.45 fl oz)
- 1 Tsp Low Sodium Chicken Stock Powder (Vegeta) (5 ml)
🥛Dairy & Eggs(4)
- 35g Light Mozzarella or Cheddar Cheese (per burrito - Bega 50% Less Fat Grated Cheese) (1.24 oz)
- 80g Light Cream Cheese (2.82 oz)
- 450ml Fat Free Evaporated Milk (Carnation Light & Creamy) (15.2 fl oz)
- 60g Freshly Grated Parmesan Cheese (2.12 oz)
🫙Pantry Staples(3)
- 2 Tsp Olive Oil (10 ml)
- 10 Warm Tortillas (Mission Carb Balance Tortillas)
- 1.2KG Cooked White Rice (approximately 400g uncooked/dry weight) (42.4 oz)
🧂Spices & Seasonings(4)
- 1 Tsp Garlic Powder (5 ml)
- 1 Tsp Oregano (5 ml)
- 1 Tsp Salt (5 ml)
- 1.5 Tsp Smoked Paprika (7.5 ml)
📦Other(1)
- 400g Plain Low Fat Greek Yoghurt (14.1 oz)
👨🍳 Instructions
- 1
Start by slicing your chicken breast into thin fillets, then add olive oil with the seasonings listed, mix well and cook it on a pan on medium to high heat for about 6 minutes on each side.
- 2
Once cooked, set it aside and deglaze the pan with chicken broth, then add diced garlic and cook it through.
- 3
Then add fat-free evaporated milk, chicken stock powder, smoked paprika, grated parmesan cheese, oregano, light cream cheese and keep mixing until it's creamy and smooth.
- 4
Now to a big bowl add cooked white rice, dice the chicken and add that in along with low-fat yogurt, pour in all the creamy garlic sauce, diced spring onion and mix it until it's fully combined.
- 5
Now grab a warm tortilla, add low-fat grated cheese, equally distribute the filling, roll it, toast it, repeat the process for the other 9 burritos, store them in the freezer or fridge and reheat when you're ready to eat.
💡 Pro Tips
- ✓Slice chicken breast into uniform 1/2-inch thick fillets against the grain so heat penetrates evenly and connective tissue shortens properly, preventing rubbery texture from uneven cooking.technique1/2-inch thickness
- ✓Cook chicken to an internal temp of 165°F rather than relying on the 6-minute-per-side timing alone, since fillet thickness variance can cause 2-3 minute swings in actual doneness.timing165°F internal temp
- ✓Add the fat-free evaporated milk and cream cheese off direct high heat or on low, since dairy proteins can break and curdle above 180°F, especially without enough fat to buffer the casein micelles.techniquebelow 180°F
- ✓Deglaze with only 1/4 to 1/3 cup chicken broth so you lift the fond without over-diluting the sauce base, since the fond's Maillard compounds are what give the cream sauce its depth.ingredient1/4-1/3 cup broth
- ✓Toast assembled burritos seam-side down first for 60-90 seconds to seal the tortilla fold via starch gelatinization, preventing them from unraveling during freezing and reheating.technique60-90 seconds seam-side down