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Combine all of the filling ingredients together in a bowl and mix to combine.
For each wrap, sprinkle about ¼ cup cheese over the tortilla then spread about ½ cup filling down the center in a wide strip.
Fold one side of the tortilla over the filling, followed by the other side (so that the tortilla is folded into thirds). Press lightly to flatten. It should be thick and flat, not rounded like a burrito.
Heat a large non-stick griddle or skillet over medium heat until hot. I use an electric griddle set to about 350 degrees F.
Spray the seam side of the wraps with nonstick cooking spray (or brush with a bit of olive oil). Place the wraps, seam side down, on the griddle or pan and cook until golden brown and crisp, about 2-4 minutes.
While they cook, spray the top with nonstick cooking spray (or brush with olive oil) and carefully flip with a wide spatula and press down lightly to flatten just a bit. It's normal for a little filling to fall out when flipping - just tuck it back into the ends of the wrap with the spatula.
Cook for another 2-4 minutes until golden and the filling is hot and cheesy melted.
Serve warm with sour cream, salsa, or other toppings of your choice!