Chicken Rolls with Ham and Mozzarella

Name: Chicken Rolls with Ham and Mozzarella
Cook time: 50 min
Total time: 50 min
Yield: 1 dish
Ingredients: Chicken breast fillet; Ham; Mozzarella; Garlic; Black pepper; Table salt

Tender poultry fillet with ham and mozzarella provides complete protein and a rich, cheesy filling. Baking in a dish cooks the meat evenly while keeping the center moist.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Chicken breast fillet	Chicken breast fillet	Ingredient quantity for Chicken breast fillet in g
Include ingredient: Ham	Ham	Ingredient quantity for Ham in g
Include ingredient: Mozzarella	Mozzarella	Ingredient quantity for Mozzarella in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g
Include ingredient: Table salt	Table salt	to taste

	Product release:	1 658
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

50
	Mix	15
	Braise	35

Macronutrients in 100 g

Proteins	28.1
Digestible proteins	28.1
Fats	6.2
Plaid	0.1
Net carbohydrates	0.5
Fructose	0
Calories	178 kcal
Indexes
Glycemic index	0
Glycemic load	0
Insulin index, II	25.9
Disease inflammatory index, DII	-0.09
Antioxidant, ORAC	165

Calories per dayGenderGrowth

Weight loss	Detention	Set
18%	13%	11%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Add more carbohydrates Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B6	44443096191
B3	44503988351
B12	26262423211
B5	22221937111
B1	19211638111
B2	1518143371
B4 (Choline)	1317162974
K2	56610?2

Minerals

Nutrient	% of RDA
Fructose	??????
Phosphorus	373737512613
Selenium	34343162195
Collagen	1414141472
Iron	13641172
Sodium	12121223116
Zinc	1115112522
Potassium	7981165
Calcium	777776
Magnesium	6871943

Lipids

Nutrient	% of RDA
Cholesterol	404040161?81
Palmitic acid (Saturated)	15151522?29
Oleic acid (Omega-9)	5658?6

Amino acids

Nutrient	% of RDA
Lysine	931301302716533
Tryptophan	781101102744411
Methionine	6891911906846
Threonine	669292193??
Leucine	5272721544818
Phenylalanine	4360601257525
Alanine	428484211??
Valin	425858123?19
Tyrosine	263726924615
Histidine	23333368?16
Aspartic acid	19231958?19
Arginine	18181845155
Cysteine	141717441711
Serin	1212820?4
Proline	11121127?7
Isoleucine	812122463

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

4 kg

Servings: 10 (1 serving ≈ 166 gram)

Digestion time: 3 hour

Complete protein: ✔

Divide the chicken breast fillet (1200 g) into 10 portions and gently pound them. Season with table salt (to taste), black pepper (3 g), and garlic (5 g). Put ham (250 g) and mozzarella (200 g) on the pieces, roll them up, and secure with toothpicks.

Place the rolls in a baking dish and bake at 190°C for about 30–35 minutes, until the center reaches 74°C. Rest for 5 minutes and remove the toothpicks.

(2)

Published: 08.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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