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

Ingredient Substitutions

• Instead of Chicken Mince: Ground turkey, Ground pork (higher fat)
• Instead of Courgette: Zucchini, Grated carrot (less moisture)
• Instead of Egg: Flax egg (1 tbsp ground flax + 3 tbsp water)
• Instead of Garlic Granules: Fresh minced garlic (1/4 tsp)
• Instead of Dried Sage: Fresh sage (1 tsp, finely chopped)
• Instead of Chili Flakes: Paprika, Cayenne pepper (pinch)
• Instead of Salt: Sea salt, Kosher salt
• Instead of Black Pepper: White pepper
• Instead of Whole‑Meal Seeded Ciabatta Rolls: Whole‑grain baguette, Multigrain sandwich rolls
• Instead of Cottage Cheese: Greek yogurt (2 tbsp), Ricotta (2 tbsp)
• Instead of Fresh Spinach: Arugula, Kale (stems removed)
• Instead of Slice of Cheese: Vegan cheese slice

Equipment Needed

• Coarse Grater
• Kitchen Towel
• Mixing Bowl
• Spoon
• Air Fryer
• Air Fryer Liners (optional)
• Knife
• Cutting Board
• Measuring Spoons
• Small Bowl (for cottage cheese mix)

Critical Steps — Do Not Skip

• Squeezing excess water from the grated courgette
• Ensuring the patty mixture is not over‑mixed
• Flipping the patties halfway through air‑frying for even browning

Chef Tips from the Video

• Use parchment‑lined air‑fryer liners for easy cleanup and to prevent sticking.
• A pinch of smoked paprika in the patty mix adds a subtle depth without changing the flavor profile.
• If you prefer a spicier roll, increase the chili flakes or add a dash of hot sauce to the cottage‑cheese spread.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight silicone bags

Freezer: Not recommended for assembled rolls; you can freeze cooked patties separately for up to 2 months

Room temperature: Do not store at room temperature for more than 2 hours

Make-Ahead Tips

• Form and freeze the raw patties on a tray; transfer to a zip‑top bag once solid and air‑fry from frozen (add 2‑3 extra minutes).
• Prepare the cottage‑cheese‑spinach spread up to 2 days ahead; keep refrigerated.

Frequently Asked Questions