Fluffy Chicken & Egg White Rolls: A Healthy & Delicious Recipe175

Looking for a healthy and delicious breakfast or snack that's packed with protein and easy to make? Look no further than these fluffy chicken and egg white rolls! This recipe is perfect for those watching their calorie intake or aiming for a high-protein diet. Forget those heavy, greasy omelets; these rolls are light, fluffy, and bursting with flavor, thanks to the addition of tender chicken and a touch of savory seasonings.

This recipe emphasizes the use of egg whites, providing a significant boost of protein while keeping the fat content low. The addition of finely shredded chicken adds another layer of protein and a satisfying texture. It’s a versatile recipe too; feel free to experiment with different herbs and spices to customize the flavor to your liking. Let's dive into the details!

Ingredients:

For this recipe, you'll need the following ingredients:* For the Chicken Filling:
* 1 cup cooked chicken breast, finely shredded (about 4 oz) – You can poach, bake, or grill your chicken breast. Make sure it's completely cooled before adding it to the egg mixture.
* 1 tablespoon finely chopped scallions (green onions) – Adds a fresh, oniony flavor. You can substitute with chives or other herbs.
* 1 teaspoon sesame oil – Adds a subtle nutty aroma and flavor.
* ½ teaspoon soy sauce (or tamari for gluten-free) – Enhances the savory flavor.
* ¼ teaspoon ground ginger – Adds warmth and depth of flavor.
* Pinch of salt and black pepper – To taste.
* For the Egg White Mixture:
* 4 large egg whites – Ensure they are at room temperature for optimal volume.
* 1 tablespoon water – Helps create a lighter, fluffier texture.
* Pinch of salt – To enhance the flavor of the egg whites.

Instructions:

Follow these simple steps to create perfect Chicken & Egg White Rolls:
Prepare the Chicken Filling: In a medium bowl, combine the shredded chicken, scallions, sesame oil, soy sauce, ginger, salt, and pepper. Gently mix until well combined. Set aside.
Whip the Egg Whites: In a clean, grease-free bowl, using a hand mixer or stand mixer fitted with a whisk attachment, beat the egg whites and water until soft peaks form. Gradually add the salt and continue beating until stiff, glossy peaks form. Be careful not to overbeat.
Combine Chicken and Egg Whites: Gently fold the prepared chicken filling into the whipped egg whites. Use a spatula and fold in a circular motion from the bottom up to avoid deflating the egg whites. Be gentle!
Cook the Rolls: Heat a lightly oiled non-stick skillet or griddle over medium heat. Using a ¼ cup measuring cup or a small spoon, carefully pour the chicken and egg white mixture onto the hot skillet, forming small, round rolls.
Cook until Set: Cook for 2-3 minutes per side, or until the rolls are golden brown and cooked through. You should be able to easily flip them without them breaking apart. If you find they are browning too quickly, lower the heat.
Serve and Enjoy: Remove the cooked rolls from the skillet and serve immediately. These are delicious on their own or with a side of your favorite dipping sauce, such as sriracha mayo, soy sauce, or a simple vinaigrette.

Tips and Variations:

Here are some tips and variations to make this recipe even better:
For extra flavor: Add a pinch of garlic powder or onion powder to the chicken filling.
Add some veggies: Finely diced bell peppers, mushrooms, or spinach would be a delicious addition to the chicken filling.
Spice it up: Add a pinch of red pepper flakes to the chicken filling for a spicy kick.
Make it cheesy: Sprinkle some shredded cheese on top of the rolls during the last minute of cooking.
Make it ahead: You can prepare the chicken filling and egg white mixture in advance and store them separately in the refrigerator. Combine them just before cooking.
Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or skillet.

Nutritional Information (per roll, approximate):

This nutritional information is an estimate and may vary based on the specific ingredients used. It's always best to use a nutrition calculator for precise values, accounting for your specific ingredients and portion sizes.

Calories: Approximately 70-80 calories

Protein: Approximately 10-12 grams

Fat: Approximately 3-4 grams

Carbohydrates: Approximately 2-3 grams

These fluffy chicken and egg white rolls are a healthy and delicious way to start your day or enjoy a satisfying snack. The combination of tender chicken, fluffy egg whites, and savory seasonings makes for a truly irresistible treat. So, give this recipe a try and enjoy the delicious results!

2025-06-17

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