Snacks€€
Crispy Whole-Grain Chicken, Mozzarella and Sun-Dried Tomato Rolls
Prepare juicy and crispy chicken and cheese rolls, packed with protein and Mediterranean flavors. This recipe uses healthy spelt dough and oven baking for a perfectly balanced meal.
Prep time
20 min
Cook time
25 min
Total time
45 min
Servings
4
Recipe
For the dough
Flour, spelt, whole grain
250 gYogurt, Greek, plain, whole milk
250 gLeavening agents, baking powder, double-acting, straight phosphate
1 tspSalt, table, iodized
0.5 tspFor the filling
Chicken, breast, boneless, skinless, raw
300 gCheese, mozzarella, low moisture, part-skim
125 gTomatoes, sun-dried, packed in oil, drained
50 gSpinach, baby
30 gSpices, garlic powder
1 tspCONCENTRATED TOMATO PASTE, TOMATO
1 tbspEggs, Grade A, Large, egg whole
1 piecePer servingTotal
Calories:497.6 kcal1990.5 kcal
Protein:41.8 g167.1 g
Carbohydrates:53.1 g212.2 g
Fiber:7.8 g31 g
Water:151.8 ml607.3 ml
Fat:15.3 g61.1 g
Micronutrients
Sugar:7.9 g31.5 g
Saturated fat:6.2 g24.7 g
Cholesterol:129.2 mg516.7 mg
Sodium:697.5 mg2789.9 mg
Potassium:946 mg3783.9 mg
Calcium:412.4 mg1649.7 mg
Iron:4.1 mg16.3 mg
Magnesium:140 mg560 mg
Zinc:4.3 mg17.3 mg
Phosphorus:841.6 mg3366.5 mg
Vitamin C:14.7 mg58.9 mg
Vitamin A:121.4 µg485.7 µg
Vitamin D:0.4 µg1.5 µg
Vitamin B12:1.1 µg4.4 µg
Instructions
1
Preheat the oven to 200 °C and line a baking tray with parchment paper.
2
In a bowl, mix the flour, Greek yogurt, baking powder and salt. Knead until you get a smooth dough that doesn't stick to your hands (add a tablespoon of flour if needed).
3
In another bowl, prepare the filling: mix the shredded chicken, mozzarella, sun-dried tomatoes, spinach, garlic powder and tomato paste.
4
Roll out the dough on a floured surface into a rectangle about 0.5 cm thick.
5
Spread the filling evenly over the dough, leaving a 2 cm border free. Tightly roll the dough into a log (like a swiss roll).
6
Using a sharp knife, cut the log into 12 even rolls. Place them on the baking tray, brush with beaten egg and bake for 20–25 minutes, until golden brown.
Nutritional benefits
Thanks to the high protein content from chicken and Greek yogurt, along with complex carbohydrates from spelt, this dish supports lasting satiety and muscle recovery after exercise.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.