I’m always on a quest to make recipes healthier and eat well generally. I’ve made some wonderful savoury adaptations with drastically reduced fat contents but have also had some pretty spectacular disasters when reducing or substituting sugar and butter in baking!
You win some, you lose some, hey?
This recipe uses puff pastry which I know isn’t exactly healthy, but the name refers more to the filling. I’ve used fresh chicken breast mince and added some grated vegetables, herbs, mustard plus my secret ingredient – grated apple. It adds moisture and sweetness as minced chicken breast can easily dry out and taste bland.
They’re super easy too! Just mix all the ingredients together and roll the mixture up in the puff pastry. I froze half of them and am happy to report they cook beautifully from frozen in the same amount of time (weird!).
Healthy Chicken Sausage Rolls
makes 30 small rolls
- 500g chicken breast mince
- 1 carrot, grated
- 1 red apple, grated
- 1 brown onion, grated
- 2 eggs
- 2 heaped teaspoons wholemeal flour
- 2 garlic cloves, finely chopped
- 1 tablespoon thyme leaves
- 1 tablespoon grain mustard
- salt and pepper
- 3 sheets reduced fat puff pastry, thawed
- Sauce, to serve
1. Preheat the oven to 200C and line two baking sheets with non stick paper.
2. Add the chicken mince, carrot, apple, onion, one of the eggs, all the flour, garlic, thyme, mustard and salt and pepper into a large bowl. Mix until well combined. It’s easiest to do this using your hands.
3. Cut each pastry sheet in half so you have 6 rectangles and place on a lightly floured surface. Divide the chicken mixture into 6 equal portions and spoon evenly down the centre of each pastry rectangle.
4. Fold one edge of the pastry over the filling, stretching it slightly as you go and tuck it under the chicken mixture slightly. Fold the other pastry edge over the top to form a seam and press down gently to seal. Turn the rolls over so the seam side is down. Repeat with the remaining rolls.
5. Cut each roll into 5 segments and make a small slit on the tops to prevent them bursting. Arrange on the baking sheets well spaced apart. Cover with cling film and chill for 30 minutes.
6. Uncover and brush the tops with beaten egg then bake for 30 minutes until golden brown and cooked through. Serve with your favourite sauce.
LOVE CHICKEN & POULTRY? Me too! Try these recipes as well:
Proscuitto wrapped chicken w/ garlic butter asparagus
Spiced creamy tomato chicken
Roast duck and pineapple red curry
Truffle salt and pepper turkey drumsticks
Ginger chicken and pumpkin casserole
Sumac duck breast with lemon mizuna