Healthy Chicken and Vegetable Sausage Rolls
Perfect for a crowd-pleasing snack or light meal, these Healthy Chicken and Vegetable Sausage Rolls combine lean ground chicken with a medley of wholesome veggies like carrot, zucchini, and onion, all wrapped in flaky puff pastry. Packed with flavor from garlic, soy sauce, and aromatic spices like oregano and paprika, these sausage rolls strike the ideal balance between nutritious and indulgent. Whole-grain puff pastry and whole wheat breadcrumbs add a heartier, more wholesome touch, while an optional sprinkle of sesame seeds brings a delightful crunch. Ready in under an hour, they’re perfect for meal prepping, party platters, or a healthier alternative to traditional sausage rolls. Whether served warm or at room temperature, these kid-friendly bites are bound to be a hit!
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Recipe Information
Ingredients
- 500 grams Ground chicken
- 1 large Carrot
- 1 medium Zucchini
- 1 small Brown onion
- 2 cloves Garlic clove
- 50 grams Breadcrumbs (whole wheat or panko)
- 1 large Egg
- 2 tablespoons Soy sauce (low sodium)
- 1 teaspoon Dried oregano
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 3 sheets Puff pastry sheets (whole-grain if available)
- 1 large Egg (for egg wash)
- 1 tablespoon Sesame seeds (optional)
Instructions
Preheat your oven to 200°C (400°F) and line two baking trays with parchment paper.
Peel and grate the carrot, then grate the zucchini. Place the grated zucchini in a clean kitchen towel and squeeze out any excess water.
Finely dice the onion and mince the garlic cloves.
In a large mixing bowl, combine the ground chicken, grated carrot, grated zucchini, onion, garlic, breadcrumbs, egg, soy sauce, dried oregano, paprika, salt, and black pepper. Mix well until evenly combined.
Thaw the puff pastry sheets if frozen and cut each sheet in half to create two rectangles, making six rectangles in total.
Place a generous portion of the chicken and vegetable mixture along the longest edge of each pastry rectangle, shaping it into a log.
Roll the pastry over the filling tightly, sealing the edge with a bit of water. Place the rolls seam-side down on the prepared baking trays.
Lightly whisk the remaining egg and brush it over the top of the rolls for a golden finish. Sprinkle with sesame seeds if desired.
Using a sharp knife, slice each roll into two or three smaller pieces, depending on your preferred size.
Bake in the preheated oven for 20-25 minutes or until the pastry is puffed and golden brown and the filling is cooked through.
Allow the sausage rolls to cool slightly before serving. Enjoy them warm or at room temperature.
Nutrition Facts
Calories |
153 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 290 mg | 13% | |
| Total Carbohydrate | 11.0 g | 4% | |
| Dietary Fiber | 1.5 g | 5% | |
| Total Sugars | 1.3 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 31 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 209 mg | 4% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
