Name: Healthy Chicken Vegetable Sausage Rolls: A Wholesome Snack
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Healthy
Ingredients: 500g chicken mince (ground chicken); 1 medium carrot, grated; 1 small zucchini, grated and squeezed of excess moisture; 1 small onion, finely chopped; 1 clove garlic, minced; 1 tablespoon parsley, chopped; 1 tablespoon tomato paste; 1 tablespoon Worcestershire sauce; 1 teaspoon dried thyme or Italian herbs; 1/2 teaspoon salt; 1/2 teaspoon black pepper; 3 sheets puff pastry, thawed; 1 egg, lightly beaten (for egg wash); Sesame seeds (optional, for topping)

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Healthy Chicken Vegetable Sausage is a delightful and nutritious twist on traditional sausage rolls. These rolls are not only packed with flavor but also loaded with wholesome ingredients, making them a perfect snack for any occasion. Whether you’re prepping for a party, planning lunches for the week, or just craving a tasty treat, these sausage rolls are the answer. Let’s dive into this easy and delicious recipe!

Why You’ll Love This Healthy Chicken Vegetable Sausage

This Healthy Chicken Vegetable Sausage recipe is a game-changer for those looking for nutritious snack options. First, it’s made with lean chicken, which is a fantastic source of protein. Second, the addition of vegetables like carrots and zucchini adds essential vitamins and minerals, making these rolls a wholesome choice. Third, they are low in fat, perfect for anyone watching their calorie intake. Moreover, they are versatile; you can customize the filling with your favorite veggies or herbs. Lastly, they are easy to prepare and can be made ahead of time, fitting seamlessly into any meal prep plan.

Ingredients for Healthy Chicken Vegetable Sausage

Gather these items:

500g chicken mince (ground chicken)
1 medium carrot, grated
1 small zucchini, grated and squeezed of excess moisture
1 small onion, finely chopped
1 clove garlic, minced
1 tablespoon parsley, chopped
1 tablespoon tomato paste
1 tablespoon Worcestershire sauce
1 teaspoon dried thyme or Italian herbs

1/2 teaspoon salt
1/2 teaspoon black pepper
3 sheets puff pastry, thawed
1 egg, lightly beaten (for egg wash)
Sesame seeds (optional, for topping)

How to Make Healthy Chicken Vegetable Sausage Step-by-Step

Step 1: In a large bowl, mix together chicken mince, grated carrot, grated zucchini (with moisture squeezed out), finely chopped onion, garlic, parsley, tomato paste, Worcestershire sauce, herbs, salt, and pepper. Use your hands or a spoon to mix until well combined.
Step 2: Place thawed puff pastry sheets on a clean surface. Cut each sheet in half to create two rectangles.

Step 3: Spoon a line of filling down the center of each pastry rectangle. Form it into a long log, leaving space at the edges.
Step 4: Fold the pastry over the filling to enclose it and press the edge to seal. Place seam-side down. Slice each roll into 3–4 bite-sized pieces.
Step 5: Transfer to a lined baking tray. Brush the tops with beaten egg and sprinkle with sesame seeds if using.
Step 6: Preheat oven to 200°C (400°F). Bake for 25–30 minutes or until golden brown and cooked through.
Step 7: Let cool slightly before serving. Serve warm with tomato sauce or your favorite dip.

Pro Tips for the Perfect Healthy Chicken Vegetable Sausage

Keep these in mind:

These rolls are great for meal prep—make a double batch and freeze for later.
Feel free to experiment with different vegetable fillings based on what you have on hand.
Enjoy with different dips like yogurt or spicy mayo for added flavor.

Make sure to squeeze excess moisture from the zucchini to avoid soggy pastry.

Best Ways to Serve Healthy Chicken Vegetable Sausage

These rolls can be served in various ways. They are perfect as a party appetizer, delicious served with a side salad for a light lunch, or even enjoyed as a snack on the go. They pair wonderfully with dips like homemade tzatziki or spicy mustard, enhancing their flavor. Whether it’s a family gathering or a casual get-together, these rolls will always impress!

How to Store and Reheat Healthy Chicken Vegetable Sausage

To store, place the rolls in an airtight container in the refrigerator for up to three days. For longer storage, they can be frozen before baking. When you’re ready to enjoy them, simply bake from frozen at 200°C (400°F) for an additional 10 minutes. This makes them a fantastic option for meal prep!

Frequently Asked Questions About Healthy Chicken Vegetable Sausage

What’s the secret to perfect Healthy Chicken Vegetable Sausage?

The secret lies in mixing the filling well and ensuring the puff pastry is handled gently. This will give you a flaky exterior while keeping the filling moist and flavorful.

Can I make Healthy Chicken Vegetable Sausage ahead of time?

Absolutely! You can prepare the filling and assemble the rolls ahead of time. Just store them in the fridge until you’re ready to bake them, making for a quick and easy snack or meal.

How do I avoid common mistakes with Healthy Chicken Vegetable Sausage?

A common mistake is overfilling the pastry, which can lead to messy results. Ensure you leave enough space at the edges to seal them properly. Also, make sure to bake until golden brown for the best texture.

Variations of Healthy Chicken Vegetable Sausage You Can Try

Feel free to get creative with these rolls! You can add spinach, bell peppers, or even feta cheese for a Mediterranean twist. For a spicy kick, consider incorporating diced jalapeños or a splash of hot sauce in the filling. These variations not only enhance flavor but also add extra nutrition, making your meals even more wholesome.

For more information on healthy eating, you can visit Healthline for expert advice.

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