High Protein & Low Calorie Cheesy Chicken Parm Rolls
Serves 10
Directions
- 1Slice chicken breast in half and flatten it.
- 2Season the chicken with salt, Italian herb seasoning, garlic & onion powder, and smoked paprika.
- 3Dip each piece of chicken in plain flour, then whisked eggs, then Italian breadcrumbs (mixed with a dash of the same seasonings).
- 4Spray the coated chicken with light cooking oil spray.
- 5Air fry the chicken at 200°C/400°F for 14-16 minutes, flipping and spraying halfway, until crispy.
- 6Dice the cooked chicken and set it aside.
- 7Grab a warm small/medium tortilla.
- 8Add marinara/pizza sauce to the tortilla.
- 9Add blended cottage cheese to the tortilla.
- 10Add light mozzarella cheese to the tortilla.
- 11Equally distribute a portion of the crispy chicken onto the tortilla.
- 12Sprinkle dried basil and parmesan cheese on top of the chicken.
- 13Roll the tortilla tightly.
- 14Repeat the rolling process for the other 9 rolls.
- 15Spray the rolled tortillas with cooking oil spray.
- 16Add more parmesan cheese and parsley flakes on top of the rolls.
- 17Oven bake the rolls at 200°C/400°F for 5-10 minutes until crispy and golden brown.
- 18Wrap the finished rolls, store them in the fridge or freezer, and reheat when ready to eat.
Ingredients
- 1 kg Boneless & Skinless Chicken Breast
- 1 tsp Salt
- 1 tsp Italian Herb Seasoning
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Smoked Paprika
- 2 Whisked Eggs
- 150 g Plain Flour
- 150 g Italian Breadcrumbs
- Light Cooking Oil Spray
- 10 Warm Small/Medium Tortilla
- 35 g Marinara/Pizza Sauce
- 35 g Blended Cottage Cheese
- 30 g Light Mozzarella
- Dried Basil
- 5 g Parmesan Cheese
- Parsley Flakes
Equipment
meat tenderizerbaking trayair fryeroven
Tips
- To save even more time you can completely skip the coating step for the crispy chicken & simply season the chicken & cook it on a pan/air fryer to make grilled chicken.
- Not all the flour & breadcrumbs get used - to accurately calculate the macros weigh the chicken before & after you dip it in the flour/breadcrumbs. This will tell you exactly how much was used & stuck to the chicken in total.
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