Transforming classic comfort food into a healthier delight is always an exciting challenge in my kitchen. Inspired by the rich flavors of a traditional burrito, I’ve crafted a Healthy Air Fryer Burrito Stuffed Chicken that satisfies those hearty cravings without compromising on nutrition. This dish combines lean protein, fiber-rich beans, and whole grains, all wrapped in a crispy, air-fried chicken exterior. It’s a wholesome meal that brings the vibrant essence of Mexican cuisine to your table, with a nutritious twist.

Ingredients:

For the Chicken Rolls:

4 boneless, skinless chicken breast fillets
½ cup cooked brown rice
½ cup black beans, drained and rinsed
½ cup shredded reduced-fat mozzarella cheese
1 green shallot, thinly sliced
¼ cup whole-grain breadcrumbs
2 large eggs, beaten
¼ cup whole wheat flour
1 tablespoon olive oil
1 teaspoon smoked paprika
½ teaspoon garlic powder
½ teaspoon ground cumin
Salt and freshly ground black pepper, to taste

For Serving:

Fresh avocado slices or guacamole
Sliced fresh jalapeño chili (optional)
Fresh coriander leaves
Lime wedges

Instructions:

Prepare the Chicken:
- Place each chicken breast between two sheets of plastic wrap or parchment paper. Using a meat mallet or rolling pin, gently pound them to an even thickness of about ¼ inch.
- Season both sides with smoked paprika, garlic powder, ground cumin, salt, and pepper.
Assemble the Filling:
- In a mixing bowl, combine the cooked brown rice, black beans, shredded mozzarella, and sliced shallot. Mix well.
Stuff the Chicken:
- Lay a chicken breast flat on a clean surface. Place a quarter of the filling mixture onto the center of the chicken.
- Carefully roll the chicken breast from one end to the other, enclosing the filling. Secure the seam with toothpicks. Repeat with the remaining chicken breasts.
Bread the Chicken Rolls:
- Set up a breading station with three shallow dishes: one with whole wheat flour, one with beaten eggs, and one with whole-grain breadcrumbs.
- Dredge each stuffed chicken roll first in the flour, shaking off excess, then dip into the beaten eggs, and finally coat with breadcrumbs, pressing gently to adhere.
Air Fry the Chicken:
- Preheat the air fryer to 180°C (350°F). Lightly brush or spray the air fryer basket with olive oil.
- Place the chicken rolls seam-side down in the basket, ensuring they are not touching. You may need to cook in batches depending on the size of your air fryer.
- Lightly spray the tops of the chicken rolls with olive oil. Air fry for 12-15 minutes, turning halfway through, until the chicken is cooked through and the exterior is golden brown and crispy.
Serve:
- Carefully remove the toothpicks from the chicken rolls.
- Serve with fresh avocado slices or guacamole, sliced jalapeños (if desired), fresh coriander leaves, and lime wedges on the side.

Nutritional Information (Per Serving):

Calories: Approximately 350 kcal
Protein: Approximately 40g
Carbohydrates: Approximately 30g
Fat: Approximately 10g
Fiber: Approximately 5g
Sodium: Approximately 400mg

Note: Nutritional values are estimates and may vary based on specific ingredients used.

Health Benefits:

Lean Protein: Chicken breast provides a high-quality source of protein, essential for muscle repair and growth.
Fiber-Rich: Black beans and brown rice contribute dietary fiber, promoting digestive health and providing a sense of fullness.
Reduced Fat: Using reduced-fat cheese and air frying minimizes saturated fat content, supporting heart health.
Whole Grains: Whole-grain breadcrumbs and brown rice offer complex carbohydrates and essential nutrients, aiding in sustained energy release.

Tips:

Ensure Secure Sealing: Properly securing the chicken rolls with toothpicks prevents the filling from escaping during cooking.
Avoid Overcrowding: Cook the chicken rolls in batches if necessary to allow for even cooking and crispiness.
Customize the Heat: Adjust the amount of jalapeño or chipotle sauce to suit your preferred spice level.

Enjoy this Healthy Air Fryer Burrito-Stuffed Chicken as a nutritious and flavorful meal that brings a wholesome twist to a beloved classic. It’s a testament to how mindful ingredient choices and cooking methods can create dishes that are both delicious and beneficial to your well-being.