High Protein & Low Calorie Cheesy Chicken Parm Rolls

26m
Serves 10
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Directions

  1. 1Start by grabbing your chicken breast.
  2. 2Slice chicken in half and flatten.
  3. 3Add the seasonings listed in the caption below.
  4. 4Dip each piece in flour.
  5. 5Dip each piece in egg.
  6. 6Dip each piece in Italian breadcrumbs.
  7. 7Spray with light cooking oil.
  8. 8Air fry until crispy, then dice it and set it aside.
  9. 9Grab a warm tortilla.
  10. 10Add some marinara.
  11. 11Add blended cottage cheese.
  12. 12Add light mozzarella cheese.
  13. 13Add a portion of the crispy chicken.
  14. 14Add basil and parmesan cheese.
  15. 15Roll it and repeat for the other 9 rolls.
  16. 16Spray them with some cooking oil.
  17. 17Add more parmesan and parsley on top.
  18. 18Bake them in the oven until crispy and golden brown.
  19. 19Wrap 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 Panko/Italian Breadcrumbs
  • Cooking Oil Spray
  • 10 Warm Tortillas
  • 35 g Marinara/Pizza Sauce
  • 35 g Blended Low Fat Cottage Cheese
  • 30 g Grated Light Mozzarella Cheese
  • 5 g Grated Parmesan Cheese
  • Dried Parsley
  • Parsley Flakes
  • Parmesan Cheese

Equipment

Air FryerOvenBaking SheetMeat Mallet

Tips

  • To save time, you can skip coating the chicken and simply season and cook it on a pan or in an air fryer to make grilled chicken.
  • To accurately calculate macros, weigh the chicken before and after dipping in flour and breadcrumbs to know exactly how much was used.

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