WW Crispy Garlic Parmesan Chicken Rolls

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The WW Crispy Garlic Parmesan Chicken Rolls are delicious & comforting. This dish have 285 calories in each serving and prepares in just 50 minutes. We made this meal with chicken breasts, Parmesan cheese, mozzarella cheese, garlic, Italian seasoning, panko breadcrumbs, cooking spray, and seasoning. You may pair them with roasted zucchini, rosemary roasted potatoes, classic Caesar salad, garlic mashed potatoes, cucumber tomato salad, or tomato basil pasta. Store these  WW Crispy Garlic Parmesan Chicken Rolls for four days in the refrigerator.

STATS:

  • Calories: 285 kcal
  • Serving size: 1 chicken roll
  • Preparation time: 20 minutes
  • Cook time: 30 minutes
  • Serving: 4
  • Cuisine: American
  • Total time: 50 minutes
  • Course: Main
  • Diet: Weight Watchers

EQUIPMENT:

  • Cutting board
  • Shallow bowl
  • Baking sheet
  • Meat mallet
  • Knife
  • Baking paper
  • Small mixing bowl
  • Cooking spray
  • Tongs
  • Meat thermometer

INGREDIENTS:

CHICKEN ROLLS:

  • 4 small boneless chicken breasts
  • Quarter tsp black pepper
  • 2 tbsp reduced-fat Parmesan cheese
  • Quarter cup reduced-fat shredded mozzarella cheese
  • 1 tsp Italian seasoning
  • Half tsp paprika
  • 2 minced garlic cloves
  • Quarter tsp salt

CRISPY COATING:

  • Half cup whole-wheat panko breadcrumbs
  • 1 tbsp reduced-fat Parmesan cheese
  • Half tsp garlic powder
  • ½ tsp Italian seasoning
  • 2–3 seconds cooking spray
  • Quarter tsp paprika

FOR SERVING:

  • 2 tbsp light marinara sauce
  • 1 tbsp chopped parsley

INGREDIENT NOTES:

CHICKEN BREAST:

It provides lean protein and makes the main part of the rolls. You may use thin chicken cutlets as per your preference.

REDUCED-FAT PARMESAN CHEESE:

This gives a strong cheesy and savory taste to the dish. It has a bold taste, so include a small amount for plenty of taste. You may use Pecorino Romano as an alternative.

WHOLE-WHEAT PANKO BREADCRUMBS:

They make the crispy outer layer of the rolls. You may use whole-grain breadcrumbs as a substitute.

LIGHT MARINARA SAUCE:

It gives a bright tomato taste that complements the rich garlic and parmesan chicken. This marinara sauce makes the roll comforting. You may use low-calorie tomato basil as another option.

INSTRUCTIONS:

  1. First, cover the sheet with baking paper and warm the oven to 400°F.
  2. Put the chicken breasts inside two pieces of plastic wrap then pound them to about 1/4 inch thick.
  3. Mix Parmesan, mozzarella, garlic, Italian seasoning, paprika, salt, and black pepper in the small bowl.
  4. In the center of the chicken breasts, place an even amount of cheese mixture.
  5. Leave a small space around the edges and roll the chicken breast tightly around the filling.
  6. Put the roll seam-side down on the plate and secure with toothpicks.
  7. Then mix whole-wheat panko breadcrumbs, Parmesan, garlic powder, Italian seasoning, and paprika in the bowl.
  8. Place the rolls in the breadcrumb mixture and press gently to stick well.
  9. Now put the coated chicken rolls seam-side down on the sheet and spray the tops.
  10. Bake the rolls for 30 minutes, then cool the chicken rolls for five minutes.
  11. Lastly, sprinkle parsley on the chicken rolls and serve with light marinara sauce.

SERVING SUGGESTIONS:

SALADS:

  • Classic Caesar Salad
  • Mediterranean Chopped Salad
  • Arugula Lemon Salad

POTATO SIDES:

  • Garlic Mashed Potatoes
  • Rosemary Roasted Potatoes
  • Crispy Air-Fryer Potatoes
  • Parmesan Potato Wedges
  • Herbed Baby Potatoes

PASTA SIDES:

  • Tomato Basil Pasta
  • Lemon Herb Pasta
  • Light Garlic Pasta
  • Spinach Pasta
  • Whole-Wheat Marinara Pasta

LIGHT SAUCES:

  • Light Marinara Sauce
  • Tomato Basil Sauce
  • Roasted Red Pepper Sauce
  • Garlic Yogurt Sauce
  • Light Parmesan Dip

TIPS:

  • Pound the chicken evenly to cook evenly and make rolling easy.
  • Roll the chicken tightly to keep the filling in.
  • Press the breadcrumbs gently onto the chicken so the coating stays in place.
  • Avoid filling the rolls too much so the cheese does not leak while baking.

STORAGE INFORMATION:

FRIDGE:

  • Include the chicken rolls in the box to store for 4 days.

FREEZER:

  • Wrap the cooked chicken rolls separately, then freeze for two months.

FAQs:

Can I make these rolls earlier?

  • Yes, you may coat the assembled chicken rolls several hours in advance, then bake before serving.

How to keep the cheese from leaking?

  • Do not overfill the chicken and leave some border at the edges, then roll the chicken tightly.

Can I air fry these chicken rolls?

  • Yes, you may air fry the rolls for 22 minutes at 375°F.

Does this recipe contain nuts?

  • No, there are no nut ingredients included in these rolls.

Can I include regular breadcrumbs in these rolls?

  • Yes, you may add regular breadcrumbs as per your choice.

NUTRITIONAL INFORMATION:

Calories: 285 kcal

Net carbs: 8 g

Iron: 1.3 mg

Total carbs: 10 g

Vitamin A: 520 IU

Fiber: 2 g

Calcium: 145 mg

Protein: 39 g

Sodium: 560 mg

Potassium: 480 mg

Weight Watchers Points: 5 Points