Cheesy Chicken Parm Rolls

Serves 10
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Directions

  1. 1Start by grabbing your chicken breast.
  2. 2Then beat your meat to flatten it.
  3. 3Add the seasonings: 1 tsp salt, 1 tsp Italian herb seasoning, 1 tsp garlic and onion powder, 1 tsp smoked paprika.
  4. 4Dip each piece in 150g plain flour.
  5. 5Then 2 whisked eggs.
  6. 6Then 150g Italian breadcrumbs.
  7. 7Spray with light cooking oil.
  8. 8Air fry at 200°C/400°F for 14-16 minutes (flip and spray halfway).
  9. 9Dice the cooked chicken and set it aside.
  10. 10Grab one warm small/medium tortilla.
  11. 11Add 35g marinara/pizza sauce.
  12. 12Add 35g blended cottage cheese.
  13. 13Add 30g light mozzarella.
  14. 14Equally distribute chicken.
  15. 15Add dried basil and 5g parmesan cheese.
  16. 16Roll it and repeat for the other 9 rolls.
  17. 17Spray them with light cooking oil spray.
  18. 18Add more parmesan and parsley on top.
  19. 19Bake them in the oven at 200°C/400°F for 5-10 minutes until crispy and golden brown.
  20. 20Wrap them up, store them in the fridge or freezer, and reheat when ready to eat.

Ingredients

  • 1 KG Chicken Breast
  • 1 Tsp Salt
  • 1 Tsp Italian Herb Seasoning
  • 1 Tsp Garlic Powder
  • 1 Tsp Onion Powder
  • 1 Tsp Smoked Paprika
  • 2 Eggs
  • 150 g Plain Flour
  • 150 g Italian Breadcrumbs
  • Light Cooking Oil Spray
  • 10 Warm Tortillas
  • 35 g Marinara/Pizza Sauce
  • 35 g Blended Low Fat Cottage Cheese
  • 30 g Grated Light Mozzarella Cheese
  • Dried Basil
  • 5 g Parmesan Cheese
  • Parsley Flakes

Equipment

Air FryerOven

Tips

  • To save even more time, you can completely skip the coating step for the crispy chicken and simply season the chicken and cook it on a pan/air fryer to make grilled chicken.
  • Not all the flour and breadcrumbs get used – to accurately calculate the macros, weigh the chicken before and after you dip it in the flour/breadcrumbs. This will tell you exactly how much was used and stuck to the chicken in total.