low calorie chicken rolls

Low calorie chicken rolls – 150 calories each? I’ll have two please

low calorie chicken rolls
low calorie chicken rolls

Two Bread rolls with chicken, lettuce and Mayo at under 300 calories?  How is this possible? the bread Rolls on their own are 170 calories.  Read on.

It’s not really that hard, just cut down on the amount of chicken in each roll. You could probably even buy some processed chicken slices if you want to take it easy, but why not make it yourself? You’ll know where it came from, and you can season it to your liking, marinade it, treat it any way you would treat a normal chicken steak, except for the cooking method.

I’ve taken a single 60 gram Chicken tenderloin, split it down the middle, placed it between two pieces of parchment, beaten to a very thin slice, seasoned, and cooked it very quickly over high heat in the same parchment used to flatten it. The parchment stops the chicken sticking to the pan (no oil required), and helps retains the juices.

I take two 50 gram bread rolls, toast them, spread 1/2 tablespoon of low calorie mayonnaise on the bottom of each, lay half the cooked chicken on top, add lettuce, and eat (both of them). Step by step instructions follow.

Below. A flattened out Chicken tenderloin weighed 58 grams prior to being split through the thick part, and pounded between parchment paper. The tenderloin on the scale is a whopping 63 grams.

Fat chicken, skinny chicken
Fat chicken, skinny chicken

Once pounded, season the chicken on one side, replace the parchment paper, and fry in a dry frying pan over a high heat for approximately 30 seconds on each side. The parchment paper will stop the chicken from sticking, and will retain the moisture.

Cooked in the parchment paper to stop sticking and retain moisture
Cooked in the parchment paper to stop sticking and retain moisture
Watch the heat, this one got a little hot
Watch the heat, this one got a little hot

One 60 gram piece is chicken is enough for 2 bread rolls. There are approximate 80 calories in the chicken component. The bread rolls need to be around 50 grams each. Spread about 1/2 tablespoon of mayo over the bottom of the toasted roll, lay on half the chicken, top with lettuce, the top of the bun and eat. There you have it, low calorie chicken rolls.

This roll is only 150 calories - I'll have two please!
This roll is only 150 calories – I’ll have two please!

2 Comments

  1. Greetings from 41° 18′N to 42° 1′N and 71° 8′W to 71° 53′W -aka Rhode Island, USA.
    I made the chicken rolls for one of my 5:2 suppers. I enjoyed this recipe so much I had to come back to your website to comment. I have never tried cooking chicken in parchment. What an efficient, fast, and fat free way to cook the chicken. This recipe is now one of my favorites for a 500 calorie day!
    Thank you!

    • Thank you Shirley, I’m so glad you liked these. I was simply looking for a way to cook the chicken without needing to use oil. Good luck with the 5:2 diet. Mick

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