
Breaded Chicken Rolls
(Serves: 6)
Chicken Filling
Quantity | Ingredients |
---|---|
125g | Minced chicken |
1/4 tsp | Thyme, dried |
1/4 tsp | Lemon juice |
1 tsp | Lemon zest |
1/8 tsp | Salt |
1/8 tsp | Pepper |
3/4 tbsp | Oil |
15g | Red onion, finely chopped |
4g | Garlic, 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
Quantity | Ingredients |
---|---|
6 slices | Gardenia Low GI Nutri Multi-Grain Loaf |
1 | Egg, lightly beaten |
45g | Bread crumb |


Roasted Salad
Quantity | Ingredients |
---|---|
150g | Broccoli, cut into florets, rinsed and drained well |
12 whole | Cherry tomatoes, red and yellow |
2 cloves | Garlic, peeled and sliced |
12g | Red onion, sliced into rings |
1 tsp | Olive oil |
1/16tsp | Salt |
1/16tsp | Black pepper |
1/2 tbsp | Lemon juice |
1/4 tsp | Lemon zest |
1/4 tsp | Oregano, dried |
Ranch Dressing (serves 12)
(Optional)
Quantity | Ingredients |
---|---|
1/4 cup | Reduced-fat mayonnaise |
1/2 tbsp | Green onion, finely chopped |
1/2 tsp | Garlic, finely chopped |
1/2 tsp | Lemon juice |
1/2 tsp | Parsley, dried |
1/4 tbsp | Dijon mustard |
3/4 tsp | Sugar |
1/16 tsp | Salt |
20 ml | Buttermilk (skimmed / low-fat) |
Method
- Preheat the air fryer (or oven) to 180 °C.
- 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.
- 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.
- Add onion, garlic, ground oats and ¼ egg to the chicken mixture. Mix well, then divide chicken mixture into 6 equal portions.
- 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.
- Using the same pan, heat remaining oil over medium heat and pan-fry chicken rolls until lightly browned and cooked through. Set aside.
- Trim away the crust from the slices of bread, and flatten each slice with a rolling pin.
- 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.
- Dip each chicken bread roll in egg wash, then coat with bread crumbs.*
- Bake them in the pre-heated air fryer for 5 – 6 minutes. (If using the oven, bake for 10 – 13 minutes.)
- 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.
- Remove vegetables from the oven.
- In another bowl, combine lemon juice, lemon zest and dried oregano. Drizzle the dressing over the roasted vegetables and toss to combine well.
- (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.
- 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 | |
---|---|
Energy | 224 kcal |
Carbohydrate | 18.4 g |
Protein | 12.1 g |
Total Fat | 5.7 g |
Saturated Fat | 1.0 g |
Dietary Fibre | 3.9 g |
Cholesterol | 46 mg |
Sodium | 217 mg |