Cheesy Chicken Parm Rolls
Serves 10
Directions
- 1Start by grabbing your chicken breast and slicing it in half.
- 2Flatten the chicken breast using a meat tenderizer.
- 3Season the flattened chicken breast with salt, Italian herb seasoning, garlic and onion powder, and smoked paprika.
- 4Dip each seasoned chicken piece in plain flour.
- 5Dip each floured chicken piece in whisked eggs.
- 6Dip each egg-coated chicken piece in Italian breadcrumbs.
- 7Spray the breaded chicken pieces with light cooking oil spray.
- 8Air fry the chicken for 14-16 minutes at 200°C/400°F, flipping and spraying halfway, until crispy.
- 9Dice the crispy chicken and set it aside.
- 10Grab a warm small/medium tortilla.
- 11Add marinara/pizza sauce to the tortilla.
- 12Add blended cottage cheese on top of the sauce.
- 13Sprinkle light mozzarella cheese over the cottage cheese.
- 14Distribute a portion of the diced crispy chicken equally over the cheese.
- 15Sprinkle dried basil and parmesan cheese over the chicken.
- 16Roll the tortilla tightly to form a wrap.
- 17Repeat the rolling process for the other nine rolls.
- 18Spray the rolls with cooking oil.
- 19Add more parmesan cheese and parsley flakes on top of the rolls.
- 20Oven bake the rolls for 5-10 minutes at 200°C/400°F until crispy and golden brown.
- 21Wrap the cooked rolls individually.
- 22Store the wrapped rolls in the fridge or freezer for meal prep 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
- 150 g Plain Flour
- 2 Whisked Eggs
- 150 g Italian Breadcrumbs
- Light Cooking Oil Spray
- 1 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 time, you can skip the coating step for crispy chicken and simply season and cook chicken on a pan or air fryer for grilled chicken.
- Not all the flour and breadcrumbs get used; to accurately calculate macros, weigh the chicken before and after dipping to know exactly how much was used.
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