High Protein & Low Calorie Cheesy Chicken Parm Rolls

Serves 10
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Directions

  1. 1Start by grabbing your chicken breast.
  2. 2Slice chicken in half and flatten with a meat tenderizer.
  3. 3Add 1 tsp Salt, 1 tsp Italian Herb Seasoning, 1 tsp Garlic & Onion Powder, and 1 tsp Smoked Paprika.
  4. 4Dip each piece of chicken in flour.
  5. 5Then dip in 2 whisked eggs.
  6. 6Then dip in 150g Italian breadcrumbs.
  7. 7Spray with light cooking oil.
  8. 8Air fry at 200C/400F for 14-16 minutes, flipping and spraying halfway.
  9. 9Dice the cooked chicken and set aside.
  10. 10Grab a warm tortilla.
  11. 11Add 35g marinara/pizza sauce.
  12. 12Add 35g blended cottage cheese.
  13. 13Add 30g light mozzarella.
  14. 14Add an equal portion of the crispy chicken.
  15. 15Add dried basil.
  16. 16Add 5g parmesan cheese.
  17. 17Roll the tortilla.
  18. 18Repeat for the other 9 rolls.
  19. 19Spray the rolls with some cooking oil.
  20. 20Add parsley flakes and parmesan cheese on top.
  21. 21Bake them in the oven at 200C/400F for 5-10 minutes until crispy and golden brown.
  22. 22Wrap them up.
  23. 23Store them in the fridge or freezer.
  24. 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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