Ingredients
- 400g of Chicken breast
- 300g of Zucchini
- 1 Eggs
- Parsley and rosemary to taste.
- Spice mix
- Breadcrumbs
- Salt and pepper to taste.
Proceedings
Discover the appeal of combining tender chicken with zucchini wrapped in a crispy crust with our new recipe! These chicken breast and zucchini rolls are not only a feast for your taste buds, but a perfect fusion of health and flavor. Ideal for those looking for a nutritious meal without compromising taste.
Benefits of eating chicken and zucchini
Chicken and zucchini together create a meal low in calories but high in protein and essential nutrients. Chicken provides the protein needed for muscle repair and is a great source of vitamins B6 and B12, crucial for energy production. Zucchini, on the other hand, is a powerhouse of dietary fiber, vitamin C and potassium, all while maintaining a low calorie content.
Ingredients and Shopping List
Recommended spices and herbs
- Garlic powder
- Italian seasoning
- Salt and pepper
- Fresh parsley, finely chopped
Tips for shopping for the best ingredients
Opt for organic chicken to avoid antibiotics and hormones. Choose fresh, firm zucchini for the best texture and flavor.
Step-by-step guide to preparation
Preparation of ingredients
Start by preparing your chicken and zucchini, making sure they are cut to the perfect size for rolling. Season well with the herb and spice mix.
Assembly of chicken breast and zucchini rolls
Arrange chicken slices, place zucchini strips and sprinkle with Parmesan cheese, then roll carefully and secure with toothpicks. Dip the rolls in bread crumbs for that extra crunch.
Cooking techniques
Cook chicken breast and zucchini rolls in air fryer at 180 degrees for about 15 minutes
Suggestions for service
The best side dishes to accompany rolls
Serve with a light salad or steamed vegetables to keep the meal balanced and healthy.
Enjoy your meal and remember Always Loaded and Motivated!
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Ultimo aggiornamento 2024-09-19 / Link di affiliazione / Immagini da Amazon Product Advertising API
Proceedings
1 Done | Start by slicing the zucchini very thin. Very useful is a mandoline like this one |
2 Done | Soften them in the microwave for a couple of minutes or in the oven |
3 Done | Thinly beat the chicken breast slices, place them between two sheets of baking paper to help in the process |
4 Done | Prepare the rolls by arranging a few slices of zucchini on the slice of chicken breast and close by securing with a toothpick |
5 Done | Beat an egg and season the breadcrumbs with parsley, salt and spices to your liking. I used garlic powder |
6 Done | Dip the rolls in egg and then in breadcrumbs |
7 Done | It sprays on the surface of the oil. Most useful is this sprayer |
8 Done | Bake in an air fryer at 180° for about 15 minutes, or in the oven for about 20 minutes |
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