Pesto Chicken Roll

Pesto Chicken Roll

Pesto Chicken Roll

Serves: 6

Ingredients:

  • 250g chicken mince

  • 2 tbsp basil pesto

  • 4 sundried tomatoes

  • ¼  small red onion, thinly sliced

  • ½ cup panko crumb

  • 100g shredded mozzarella 

  • Salt, pepper and Italian seasoning to taste

Method

Preheat the oven to 200 °C  

Season chicken with salt, pepper and Italian seasonings. 

Line a baking sheet with parchment paper and spread the chicken on it to create a large rectangle. 

Spread pesto, top with sliced onions, tomatoes and mozzarella.

Roll into a log, sprinkle panko on top. 

Bake for 15-20 min until golden.

Let it cool, slice and enjoy! 

Macros per serve

Cals 143

Protein 12g

Carbs 6g

Fat 9g

Fibre 1g

 

Health Benefits

Chicken Excellent source of high-quality protein to support muscle repair and satiety. Provides B vitamins (niacin, B6) for energy metabolism.

Basil Pesto Contains olive oil and pine nuts, providing healthy monounsaturated fats. Adds antioxidants and flavor without excess calories from sauces.

Sun-Dried Tomatoes High in lycopene and antioxidants, supporting heart and skin health.

Mozzarella Provides protein, calcium, and phosphorus for bone health.

Overall Health Summary

✅ High in protein (66 g) for muscle support and satiety

✅ Moderate in carbs (28 g) and fats (44 g, mostly from cheese and pesto)

✅ Contains antioxidants and micronutrients from sun-dried tomatoes and herbs

✅ Balanced, flavorful, and nutrient-dense meal

 

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