Breaded Chicken Rolls

(Serves: 6)
Chicken Filling

QuantityIngredients
125gMinced chicken
1/4 tspThyme, dried
1/4 tspLemon juice
1 tspLemon zest
1/8 tsp Salt
1/8 tsp Pepper
3/4 tbsp Oil
15g Red onion, finely chopped
4gGarlic, finely chopped
1½ tbsp Ground rolled oats
1/4 Egg, lightly beaten
18 strips Bell peppers, assorted colours, each strip approximately 6 cm (2g)

Bread Rolls

QuantityIngredients
6 slicesGardenia Low GI Nutri Multi-Grain Loaf
1Egg, lightly beaten
45gBread crumb

Roasted Salad

QuantityIngredients
150gBroccoli, cut into florets, rinsed and drained well
12 wholeCherry tomatoes, red and yellow
2 cloves Garlic, peeled and sliced
12gRed onion, sliced into rings
1 tspOlive oil
1/16tsp Salt
1/16tsp Black pepper
1/2 tbsp Lemon juice
1/4 tspLemon zest
1/4 tspOregano, dried

Ranch Dressing (serves 12)
(Optional) 

QuantityIngredients
1/4 cupReduced-fat mayonnaise
1/2 tbspGreen onion, finely chopped
1/2 tspGarlic, finely chopped
1/2 tspLemon juice
1/2 tspParsley, dried
1/4 tbspDijon mustard
3/4 tspSugar
1/16 tspSalt
20 mlButtermilk (skimmed / low-fat)

Method

  1. Preheat the air fryer (or oven) to 180 °C.
  2. In another bowl, add minced chicken, thyme, lemon juice, lemon zest, salt and pepper. Set aside and allow the chicken to marinate for about 15 minutes.
  3. In a pan, heat ¼ teaspoon of oil and add chopped onion and garlic, stir-fry until lightly browned. Turn off the heat, and let the onion and garlic cool down slightly before adding to the chicken mixture.
  4. Add onion, garlic, ground oats and ¼ egg to the chicken mixture. Mix well, then divide chicken mixture into 6 equal portions.
  5. On a plate, spread out one portion of chicken mixture evenly, then place 3 bell pepper strips on the mixture and roll up. Repeat the same step for remaining mixture.
  6. Using the same pan, heat remaining oil over medium heat and pan-fry chicken rolls until lightly browned and cooked through. Set aside.
  7. Trim away the crust from the slices of bread, and flatten each slice with a rolling pin.
  8. Take one slice of flattened bread, and wrap it around one chicken roll. Seal the roll by pressing down on the edges well. Repeat with the rest of the bread and chicken rolls.
  9. Dip each chicken bread roll in egg wash, then coat with bread crumbs.*
  10. Bake them in the pre-heated air fryer for 5 – 6 minutes. (If using the oven, bake for 10 – 13 minutes.)
  11. To make the roasted salad, preheat oven to 200° C. In a bowl, toss broccoli, tomatoes, garlic and red onion with olive oil, salt and black pepper until evenly coated. Spread evenly on baking paper, bake for about 10 – 12 minutes.
  12. Remove vegetables from the oven.
  13. In another bowl, combine lemon juice, lemon zest and dried oregano. Drizzle the dressing over the roasted vegetables and toss to combine well.
  14. (Optional) In a bowl, add all ingredients for the Ranch dressing, except the buttermilk. Stir until well blended. Whisk in buttermilk until well combined. Cover and chill in the refrigerator for 1 to 2 hours to blend the flavours.
  15. Serve the crispy chicken bread rolls with roasted salad, and Ranch dressing (optional) on the side.
* To make bread crumbs, tear the bread crusts into small pieces and bake or fry using air fryer until brown and completely dried out. Pound the bread crumbs or process using a food processor until bread crumbs are fine.

Nutrition Information Panel

Approximate Nutritional Analysis Per Serving

Servings per recipe: 6

Per Serving
Energy224 kcal
Carbohydrate18.4 g
Protein12.1 g
Total Fat5.7 g
Saturated Fat 1.0 g
Dietary Fibre 3.9 g
Cholesterol 46 mg
Sodium 217 mg