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Main mealBalancedMediterraneanPoultry€€

Crispy Whole-Grain Chicken, Mozzarella and Sun-Dried Tomato Rolls

Name: Crispy Whole-Grain Chicken, Mozzarella and Sun-Dried Tomato Rolls
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Ingredients: 250 g Flour, spelt, whole grain; 250 g Yogurt, Greek, plain, whole milk; 1 tsp Leavening agents, baking powder, double-acting, straight phosphate; 0.5 tsp Salt, table, iodized; 300 g Chicken, breast, boneless, skinless, raw; 125 g Cheese, mozzarella, low moisture, part-skim; 50 g Tomatoes, sun-dried, packed in oil, drained; 30 g Spinach, baby; 1 tsp Spices, garlic powder; 1 tbsp CONCENTRATED TOMATO PASTE, TOMATO; 1 piece Eggs, Grade A, Large, egg whole

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 time20 min

Cook time25 min

Total time45 min

Servings4

Recipe

For the dough

Flour, spelt, whole grain250 gYogurt, Greek, plain, whole milk250 gLeavening agents, baking powder, double-acting, straight phosphate1 tspSalt, table, iodized0.5 tsp

For the filling

Chicken, breast, boneless, skinless, raw300 gCheese, mozzarella, low moisture, part-skim125 gTomatoes, sun-dried, packed in oil, drained50 gSpinach, baby30 gSpices, garlic powder1 tspCONCENTRATED TOMATO PASTE, TOMATO1 tbspEggs, Grade A, Large, egg whole1 piece

Large bowlRolling pinBaking trayParchment paperPastry brush

Per 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

1Preheat the oven to 200 °C and line a baking tray with parchment paper.
2In 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).
3In another bowl, prepare the filling: mix the shredded chicken, mozzarella, sun-dried tomatoes, spinach, garlic powder and tomato paste.
4Roll out the dough on a floured surface into a rectangle about 0.5 cm thick.
5Spread the filling evenly over the dough, leaving a 2 cm border free. Tightly roll the dough into a log (like a swiss roll).
6Using 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.