High Protein & Low Calorie Cheesy Chicken Parm Rolls
Serves 10
Directions
- 1Start by grabbing your chicken breast.
- 2Slice chicken in half and flatten with a meat tenderizer.
- 3Add 1 tsp Salt, 1 tsp Italian Herb Seasoning, 1 tsp Garlic & Onion Powder, and 1 tsp Smoked Paprika.
- 4Dip each piece of chicken in flour.
- 5Then dip in 2 whisked eggs.
- 6Then dip in 150g Italian breadcrumbs.
- 7Spray with light cooking oil.
- 8Air fry at 200C/400F for 14-16 minutes, flipping and spraying halfway.
- 9Dice the cooked chicken and set aside.
- 10Grab a warm tortilla.
- 11Add 35g marinara/pizza sauce.
- 12Add 35g blended cottage cheese.
- 13Add 30g light mozzarella.
- 14Add an equal portion of the crispy chicken.
- 15Add dried basil.
- 16Add 5g parmesan cheese.
- 17Roll the tortilla.
- 18Repeat for the other 9 rolls.
- 19Spray the rolls with some cooking oil.
- 20Add parsley flakes and parmesan cheese on top.
- 21Bake them in the oven at 200C/400F for 5-10 minutes until crispy and golden brown.
- 22Wrap them up.
- 23Store them in the fridge or freezer.
- 24Reheat when ready to eat.
Ingredients
- 1 KG Chicken Breast
- 1 Tsp Salt
- 1 Tsp Italian Herb Seasoning
- 1 Tsp Garlic & Onion Powder
- 1 Tsp Smoked Paprika
- 150 g Plain Flour
- 2 Whisked Eggs
- 150 g Italian Breadcrumbs
- 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 tenderizerAir FryerOven
Tips
- To save time, you can skip the breading and simply grill the chicken.
- Weigh chicken before and after coating to accurately calculate macros.
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