Wednesday, 19 February 2014

Sunflower & Parmesan Crusted Chicken with Fresh Tomato Basil Sauce

We were experimenting with raw sunflower seeds and discovered that when ground up, they resemble breadcrumbs. So, we decided to make this Sunflower & Parmesan Crusted Chicken topped with our Fresh Tomato Basil Sauce.

Using a blender of a food processor, grind up two tablespoons of raw unsalted sunflower seeds until flour-like in consistency. Transfer to a bowl and mix together with two tablespoons of shredded parmesan cheese, a quarter teaspoon of garlic powder, half a teaspoon of dry basil, half a teaspoon of dry oregano, a quarter teaspoon of freshly ground pepper and a quarter teaspoon of sea salt.

Place mixture in a Ziplock bag and add four small boneless chicken breasts. Shake bag until chicken breasts are evenly coated. 

Transfer chicken breasts to a skillet heated with half a teaspoon of extra virgin olive oil. Cook on medium heat for three minutes per side. 

Remove from pan and transfer to a baking sheet. Cook for 15-20 minutes at 350° F or until chicken is fully cooked thru. Broil for an additional two minutes and remove chicken from oven.

Top each chicken breast with a quarter cup of Fresh Tomato Basil Sauce and serve. 

Sunflower & Parmesan Crusted Chicken with Fresh Tomato Basil Sauce
Makes 4 servings


4 Small boneless chicken breasts
2 tbsp Raw unsalted sunflower seeds
2 tbsp Parmesan cheese, shredded
1/4 tsp Garlic powder
1/2 tsp Dry basil
1/2 tsp Dry oregano
1/4 tsp Freshly ground pepper
1/4 tsp Sea salt
1/2 tsp Extra virgin olive oil


  1. Preheat oven to 350° F. 
  2. Using a blender or food processor, grind sunflower seeds until flour-like consistency.
  3. In a bowl, combine ground sunflower seeds, parmesan cheese, garlic powder, basil, oregano, pepper and sea salt. 
  4. Place parmesan mixture in a Ziplock bag, add chicken breasts and shake until evenly coated. 
  5. On medium heat, heat up olive oil in a skillet and fry chicken breasts, 3 minutes per side. 
  6. Remove chicken from skillet and place on a baking sheet. Bake for 15-20 minutes or until chicken is fully cooked. 
  7. Broil chicken for 2 minutes and remove from oven. 
  8. Top with Fresh Tomato Basil Sauce and enjoy. 
Makes 4 servings. Each servings is approximately 235 calories.