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Healthy chicken and vegetable sausage rolls

Healthy chicken and vegetable sausage rolls
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Healthy chicken and vegetable sausage rolls combine lean ground chicken with fresh, finely chopped vegetables and whole wheat puff pastry to create a light, flaky, and nutritious snack or meal. These sausage rolls balance wholesome ingredients with mild spices, making them kid-friendly and perfect for breakfast, lunch, or a flavorful snack. Made from scratch with no preservatives, they are versatile, easy to prepare, and can be customized to suit different dietary needs.

Ingredients

Scale

Protein and Vegetables

  • 400g ground chicken
  • 1 medium carrot, finely chopped
  • 1 small zucchini, finely chopped
  • 1 bell pepper, finely chopped
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced

Herbs and Seasoning

  • 2 tablespoons fresh parsley, chopped
  • 1 teaspoon fresh thyme leaves
  • Salt, to taste
  • Black pepper, to taste

Pastry and Finishing

  • 1 sheet whole wheat puff pastry
  • 1 egg, beaten (for egg wash)
  • 1 tablespoon olive oil (for sautéing)

Instructions

  1. Prepare the vegetables: Finely chop the carrots, zucchini, and bell peppers. Heat olive oil in a pan and gently sauté the chopped vegetables until they are soft but still retain a slight crunch to provide texture and moisture to the sausage rolls.
  2. Cook the chicken mixture: In a mixing bowl, combine the ground chicken with the sautéed vegetables, minced garlic, chopped onions, fresh parsley, thyme, salt, and pepper. Mix thoroughly until all ingredients are evenly incorporated.
  3. Roll out the pastry: Lightly flour a surface and roll the whole wheat puff pastry to smooth out any creases. Cut the pastry into rectangles sized appropriately for each sausage roll.
  4. Assemble the sausage rolls: Place a generous spoonful of the chicken and vegetable mixture near one edge of each pastry rectangle. Roll the pastry over the filling, pressing the edges to seal securely. Use a fork or knife to crimp and create a decorative edge.
  5. Brush with egg wash and bake: Lightly brush each roll with the beaten egg for a golden, glossy finish. Place the rolls on a baking tray lined with parchment paper. Bake in a preheated oven at 200°C (400°F) for 20-25 minutes, or until the pastry is golden brown and the filling is cooked through.

Notes

  • Don’t overfill the sausage rolls to prevent leaks and soggy pastry.
  • Chill the pastry before baking for a flakier, crisper texture.
  • Always use fresh parsley and thyme to brighten the flavor.
  • Pre-cook the filling slightly to avoid undercooked centers.
  • Make small slits on top of each roll to vent steam and keep pastry crisp.

Nutrition

Keywords: healthy sausage rolls, chicken sausage rolls, vegetable sausage rolls, whole wheat pastry, lean protein snack, gluten free sausage rolls, homemade sausage rolls

Find it online: https://lillysplate.com/healthy-chicken-and-vegetable-sausage-rolls/