The chicken fillet roll

• porsi: serves 4

Bahan-bahan

For the chia rolls:

500g wholemeal flour

A pinch of caster sugar

A pinch of sea salt

1 x 7g sachet of fast action yeast

325mI water

1 egg, beaten

Chia seeds

For the chicken:

Plain flour, for dusting

4 chicken breasts

3 eggs, beaten

2 tbsp Cajun spice

Wholemeal breadcrumbs

Sea salt

Olive oil

Mayonnaise

Rocket leaves (optional)

Petunjuk

1 First, make the rolls. In a large bowl mix all the dry ingredients together. Then, using a fork, mix in the water, Once a dough forms, place it onto a flour-dusted surface and knead for 5-10 minutes until smooth and soft. Place the dough back into the bowl and cover with a damp tea towel in a warm area until it doubles in size.

2 Once the dough is ready, preheat the oven to 1800C/1600C fan/gas mark 4.

3 Cut the dough into four pieces and roll into a nice bread roll shape. Place the rolls onto a tray lined with parchment paper and score the top of each 3-4 times with a knife. Brush the rolls with a little beaten egg and sprinkle with chia seeds. Bake for 25 minutes. Leave the oven on for cooking the chicken.

4 Put some flour in a bowl and dust each chicken breast, then dip them into the beaten egg. In another bowl mix together the Cajun spice and wholemeal breadcrumbs, and dip the chicken into the breadcrumb mix. Place the chicken on a baking tray, sprinkle with sea salt and drizzle with oil, and bake for about 25 minutes. The timing really depends on the size of the chicken breasts you use — just make sure there isn't a sign of pink meat when you cut it. You can bake the rolls and chicken together to save time.

5 Now it's time to assemble them. Slice your rolls in half and slice the chicken into strips. Layer some mayonnaise onto your rolls, then add the chicken and some rocket leaves, and you're ready to go.

Catatan

"Every deli counter in Ireland sells a chicken fillet roll. Students live on them for lunch. Here's my healthy version. It may take a little longer to make your own, but at least you know exactly what has gone into it."