WHAT I EAT IN A DAY AS A NUTRITIONIST

Ingredients

• 250 g Chicken Mince (lean, preferably 93% lean)
• 1 medium Courgette (grated with coarse side, excess water squeezed out)
• 1 large Egg (helps bind the mixture)
• 1/2 tsp Garlic Granules (milder than fresh garlic)
• 1/2 tsp Dried Sage (adds earthy flavor)
• 1/4 tsp Chili Flakes (adjust to taste for heat)
• 1/2 tsp Salt (generous pinch)
• 1 tsp Black Pepper (freshly ground, generous)
• 4 pieces Whole‑Meal Seeded Ciabatta Rolls (preferably sturdy for holding the patty)
• 2 tbsp Cottage Cheese (plain, low‑fat)
• 30 g Fresh Spinach (finely chopped, adds green texture)
• 4 slices Slice of Cheese (e.g., cheddar, provolone, or mozzarella)

Instructions

1. Prepare Courgette

   Grate the courgette using the coarse side of the grater, then place the shredded courgette in a clean kitchen towel and squeeze firmly to remove excess water.

   Time: PT3M

2. Mix Patty Ingredients

   In a mixing bowl combine the chicken mince, squeezed courgette, egg, garlic granules, dried sage, chili flakes, salt, and black pepper. Mix with your hands or a spoon until just combined; avoid over‑mixing.

   Time: PT5M

3. Form Patties

   Divide the mixture into four equal portions (about 150 g each) and gently shape each into a patty roughly the size of your ciabatta roll’s bottom half.

   Time: PT2M

4. Air Fry Patties

   Place two air‑fryer liners in the basket, lay two patties on each liner, and air‑fry at 200 °C for 10 minutes, flipping halfway through.

   Time: PT10M

   Temperature: 200°C

5. Prepare Cottage‑Cheese Spread

   In a small bowl, combine the cottage cheese with the finely chopped spinach. Mix until evenly distributed.

   Time: PT2M

6. Assemble Rolls

   Slice each ciabatta roll horizontally. Spread a generous layer of the cottage‑cheese‑spinach mixture on the bottom half, place a cooked chicken patty on top, add a slice of cheese, and close with the top half of the roll.

   Time: PT3M

7. Cool and Store

   Allow the assembled rolls to cool for a couple of minutes, then place each in a silicone storage bag. Store in the refrigerator for up to four days.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

30 g

Fat

12 g

Fiber

5 g