Chicken and Cauliflower Rolls
Craving something satisfying and flavorful without derailing your Slimming plan? These Chicken and Cauliflower Rolls are the perfect solution! Packed with lean protein and fiber-rich cauliflower, these rolls are a delicious and guilt-free way to enjoy a hearty meal. By using non-fat Greek yogurt and carefully measuring our cheese, we keep this dish firmly within Slimming guidelines, making it a fantastic “Free Food” and “Healthy Extra ‘a'” friendly option. Get ready to enjoy a warm, comforting meal that’s both healthy and delicious!”
About time
- Preparation Time: 20 minutes
- Cooking Time: 20-25 minutes
- Total Time: 40-45 minutes
- yields 8-10 rolls
Ingredients:
- For the Cauliflower Dough:
- 1 medium head of cauliflower, cut into florets
- 2 large eggs
- 40g reduced-fat Parmesan cheese (This is to ensure it stays within a healthy extra allowance. Check your own healthy extra allowances)
- 1 teaspoon garlic powder
- alt and black pepper to taste
- For the Chicken Filling:
- 1½ cups shredded cooked chicken breast (skin removed)
- ½ cup non-fat Greek yogurt
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1 teaspoon minced garlic
- Salt and black pepper to taste
- 40g reduced fat mozzarella cheese (This is to ensure it stays within a healthy extra allowance. Check your own healthy extra allowances)
- For Topping:
- Optional: a very small amount of reduced-fat mozzarella cheese, if you have remaining healthy extra allowance.
- 1 tablespoon chopped parsley
Instructions:
- Prepare the Cauliflower Dough:
- Preheat oven to 375°F (190°C).
- Steam or boil cauliflower florets for about 5-7 minutes until soft. Drain and pat very dry to remove excess moisture.
- In a food processor, pulse cauliflower until it resembles rice.
- Transfer to a clean towel or cheesecloth, and squeeze out as much moisture as possible. This is crucial for a good dough consistency.
- In a bowl, mix cauliflower, eggs, Parmesan cheese, garlic powder, salt, and black pepper. Stir until well combined.
- Make the Chicken Filling:
- In a bowl, mix shredded chicken, non-fat Greek yogurt, oregano, paprika, minced garlic, salt, black pepper, and shredded mozzarella until creamy.
- Assemble and Bake:
- Line a baking sheet with parchment paper.
- Take a small portion of cauliflower dough, flatten it into a circle, and place 1-2 tablespoons of the chicken filling in the center.
- Roll or fold the dough over the filling to form a ball or small roll.
- Place rolls on the baking sheet.
- If you have any remaining healthy extra allowance of cheese, you may lightly sprinkle it on top.
- Bake for 20-25 minutes or until golden brown.
- Garnish with chopped parsley and serve warm.
- Notes:
- Cauliflower, chicken breast (skinless), eggs, non-fat Greek yogurt, herbs, and spices are all “Free Foods.”
- “Healthy Extras ‘a'”:
- The Parmesan and mozzarella cheese are your “Healthy Extra ‘a'” choices. Carefully measure the amounts to stay within your daily allowance.
- By using non-fat Greek yogurt, we’ve eliminated the need to Syn cream cheese.
- By carefully measuring the cheese, we are staying within the healthy extra allowance.
- Tips:
- Squeeze out as much moisture as possible from the cauliflower to prevent a soggy dough.
- Use cooked chicken breast without the skin. Rotisserie chicken is fine, but remove the skin.
- Always check your own slimming guide lines, as rules can change.
- By following these guidelines, you can enjoy these chicken and cauliflower rolls while staying on track with your Slimming plan.