High Protein & Low Calorie Cheesy Chicken Parm Rolls

Serves 10
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Directions

  1. 1Start by grabbing your chicken breast.
  2. 2Start by grabbing your chicken breast.
  3. 3Start by grabbing your chicken breast.
  4. 4Slice chicken in half and flatten with a meat tenderizer.
  5. 5Slice chicken in half and flatten with a meat tenderizer.
  6. 6Slice chicken in half and flatten with a meat tenderizer.
  7. 7Add 1 tsp Salt, 1 tsp Italian Herb Seasoning, 1 tsp Garlic & Onion Powder, and 1 tsp Smoked Paprika.
  8. 8Add 1 tsp Salt, 1 tsp Italian Herb Seasoning, 1 tsp Garlic & Onion Powder, and 1 tsp Smoked Paprika.
  9. 9Add 1 tsp Salt, 1 tsp Italian Herb Seasoning, 1 tsp Garlic & Onion Powder, and 1 tsp Smoked Paprika.
  10. 10Dip each piece of chicken in flour.
  11. 11Dip each piece of chicken in flour.
  12. 12Dip each piece of chicken in flour.
  13. 13Then dip in 2 whisked eggs.
  14. 14Then dip in 2 whisked eggs.
  15. 15Then dip in 2 whisked eggs.
  16. 16Then dip in 150g Italian breadcrumbs.
  17. 17Then dip in 150g Italian breadcrumbs.
  18. 18Then dip in 150g Italian breadcrumbs.
  19. 19Spray with light cooking oil.
  20. 20Spray with light cooking oil.
  21. 21Spray with light cooking oil.
  22. 22Air fry at 200C/400F for 14-16 minutes, flipping and spraying halfway.
  23. 23Air fry at 200C/400F for 14-16 minutes, flipping and spraying halfway.
  24. 24Air fry at 200C/400F for 14-16 minutes, flipping and spraying halfway.
  25. 25Dice the cooked chicken and set aside.
  26. 26Dice the cooked chicken and set aside.
  27. 27Dice the cooked chicken and set aside.
  28. 28Grab a warm tortilla.
  29. 29Grab a warm tortilla.
  30. 30Grab a warm tortilla.
  31. 31Add 35g marinara/pizza sauce.
  32. 32Add 35g marinara/pizza sauce.
  33. 33Add 35g marinara/pizza sauce.
  34. 34Add 35g blended cottage cheese.
  35. 35Add 35g blended cottage cheese.
  36. 36Add 35g blended cottage cheese.
  37. 37Add 30g light mozzarella.
  38. 38Add 30g light mozzarella.
  39. 39Add 30g light mozzarella.
  40. 40Add an equal portion of the crispy chicken.
  41. 41Add an equal portion of the crispy chicken.
  42. 42Add an equal portion of the crispy chicken.
  43. 43Add dried basil.
  44. 44Add dried basil.
  45. 45Add dried basil.
  46. 46Add 5g parmesan cheese.
  47. 47Add 5g parmesan cheese.
  48. 48Add 5g parmesan cheese.
  49. 49Roll the tortilla.
  50. 50Roll the tortilla.
  51. 51Roll the tortilla.
  52. 52Repeat for the other 9 rolls.
  53. 53Repeat for the other 9 rolls.
  54. 54Repeat for the other 9 rolls.
  55. 55Spray the rolls with some cooking oil.
  56. 56Spray the rolls with some cooking oil.
  57. 57Spray the rolls with some cooking oil.
  58. 58Add parsley flakes and parmesan cheese on top.
  59. 59Add parsley flakes and parmesan cheese on top.
  60. 60Add parsley flakes and parmesan cheese on top.
  61. 61Bake them in the oven at 200C/400F for 5-10 minutes until crispy and golden brown.
  62. 62Bake them in the oven at 200C/400F for 5-10 minutes until crispy and golden brown.
  63. 63Bake them in the oven at 200C/400F for 5-10 minutes until crispy and golden brown.
  64. 64Wrap them up.
  65. 65Wrap them up.
  66. 66Wrap them up.
  67. 67Store them in the fridge or freezer.
  68. 68Store them in the fridge or freezer.
  69. 69Store them in the fridge or freezer.
  70. 70Reheat when ready to eat.
  71. 71Reheat when ready to eat.
  72. 72Reheat when ready to eat.

Ingredients

  • 1 KG Chicken Breast
  • 1 KG Chicken Breast
  • 1 KG Chicken Breast
  • 1 Tsp Salt
  • 1 Tsp Salt
  • 1 Tsp Salt
  • 1 Tsp Italian Herb Seasoning
  • 1 Tsp Italian Herb Seasoning
  • 1 Tsp Italian Herb Seasoning
  • 1 Tsp Garlic & Onion Powder
  • 1 Tsp Garlic & Onion Powder
  • 1 Tsp Garlic & Onion Powder
  • 1 Tsp Smoked Paprika
  • 1 Tsp Smoked Paprika
  • 1 Tsp Smoked Paprika
  • 150 g Plain Flour
  • 150 g Plain Flour
  • 150 g Plain Flour
  • 2 Whisked Eggs
  • 2 Whisked Eggs
  • 2 Whisked Eggs
  • 150 g Italian Breadcrumbs
  • 150 g Italian Breadcrumbs
  • 150 g Italian Breadcrumbs
  • 10 Warm Small/Medium Tortilla
  • 10 Warm Small/Medium Tortilla
  • 10 Warm Small/Medium Tortilla
  • 35 g Marinara/Pizza Sauce
  • 35 g Marinara/Pizza Sauce
  • 35 g Marinara/Pizza Sauce
  • 35 g Blended Cottage Cheese
  • 35 g Blended Cottage Cheese
  • 35 g Blended Cottage Cheese
  • 30 g Light Mozzarella
  • 30 g Light Mozzarella
  • 30 g Light Mozzarella
  • Dried Basil
  • Dried Basil
  • Dried Basil
  • 5 g Parmesan Cheese
  • 5 g Parmesan Cheese
  • 5 g Parmesan Cheese
  • Parsley Flakes
  • Parsley Flakes
  • 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.