Chicken steaks with sunflower seeds

Today I propose a different way to cook the classic chicken steak. This meat is not always appreciated because it is lean and stringy; therefore there is a tendency to replace chicken meat with other types of meat. I am sure, however, that many of you have never tried chicken steaks with sunflower seeds, an excellent and light second course that is also good for health, thanks to sunflower seeds, a source of beneficial properties. Let's see which ingredients are needed for the preparation of the recipe, which as you will see is very simple and quick.

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Identity Card of the Recipe

• 192 KCal Calories per serving

• Ingrediants

  • 500 g of chicken breast
  • 50 g of sunflower seeds
  • 100 g of white flour of type 00
  • Q.B. of salt
  • Q.B. of pepper
  • 1 tablespoon (10 g) of extra virgin olive oil

  Materials Needed

  • 1 large plate for the sunflower seeds
  • 1 dish for the flour
  • 1 plate for chicken steaks
  • 1 stone or non-stick pan with lid
  • 1 serving dish

  Preparation

  1. Arrange all the ingredients on different dishes, in order to speed up the preparation of the recipe: therefore prepare 4 chicken steaks open and spread on a serving dish. In another dish, pour about 50 g of sunflower seeds; in yet another, sprinkle 100 g of white flour.
  2. At this point, first proceed by adding salt and pepper to the steaks to taste, remembering to turn the chicken on both sides.
  3. Then proceed by covering each chicken steak with sunflower seeds: the maneuver can be facilitated by gently pressing the seeds with your hands.
  4. After covering each steak with sunflower seeds, we proceed with the flour: the slices of meat must therefore be sprinkled with the right amount of flour, which must not be excessive. Remove the excess flour by gently beating the slice of meat with your hands.
  5. In the meantime, put a pan with a lid on the heat and leave it covered until it is hot.

  It is advisable to choose the size of the pan according to the size of the steaks you want to cook: in fact, it would be useless to cook a small steak in a very large pan because it would risk burning the cooking liquid.

  6. Pour a tablespoon of extra virgin olive oil into the pan, then add the steaks. Proceed with the browning: let the steaks brown for two minutes on each side, over a high flame. After this period, reduce the heat, close with the lid, and proceed cooking slowly for another 3 minutes, turning the steaks only once.
  7. Arrange the steaks on a serving dish, perhaps accompanying them with some raw vegetables such as carrots, mixed salad or rocket. Serve hot.

  Alice's comment - PersonalCooker

  Chicken steaks with sunflower seeds are a delicious alternative to the classic chicken breast, a light and appetizing second course that is also good for health: sunflower seeds, in fact, are rich in vitamin E, unsaturated fatty acids (oleic and linoleic, precursor of omega 6 fatty acids) and minerals such as zinc, selenium, iron, copper, manganese, magnesium and phosphorus.

  Nutritional values ​​and Health Comment on the recipe

  Chicken steaks with sunflower seeds are a practical and tasty variant of the classic “grilled white meat slices” or “stir-fried chicken nuggets”. The nutritional values ​​on the side refer to about ½ portion, appropriately contextualized in a 2500kcal diet, therefore, in order to concretely estimate the dietary impact, it is necessary to consider at least twice as much (or 200g). sunflower seeds are slightly more caloric than the "seedless" version, since the latter provide a fair amount of unsaturated lipids and carbohydrates; on the other hand, since it is a "second course with side dish", its energy density is not so excessive.