Sesame seed, poppy seed, and garlic… it’s a magical trio often times associated with an everything bagel. But, the combination of poppy seed and sesame seed is for more than just bagels. In today’s recipe this dynamic seed duo will be used to create a crispy, tasty crunch to an otherwise boring chicken breast!

Health benefits of poppy seeds and sesame seeds.

Fun fact: Poppy seeds and sesame seeds are really good for you!

Maybe you already knew that. I didn’t. That is, I didn’t know until I looked into it.

In most recipes you would use poppy seed and sesame seed, sparingly, sprinkled over the top of an already flavorful  recipe. In this Double Seeded Chicken, you are going to pile on the seeds, so the fact that they are healthy for you actually matters! So, let’s talk about what these seeds are going to do for you…

7 Health benefits of poppy seeds

1. Improves digestion.
2. Assists in antioxidant defense.
3. Assists in red blood cell formation.
4. Helps improve cognitive functioning.
5. Boosts bone health.
6. Helps manage your blood pressure.
7. Can help with sleep.

This list came from Dovemed.com. For more details about how poppy seeds can do all of the things listed above, you can read about each one at this link here.

7 health benefits of sesame seeds

1. Full of great protein.
2. Helps prevent diabetes.
3. Reduces blood pressure.
4. Lowers cholesterol.
5. Helps with digestion.
6. Boosts heart health.
7. Great for your skin.

This list was pulled from the realfoodforlife.com website. To learn more about the ways sesame seeds help with the things listed above, and for more health benefits not listed here, check out this link.

It’s amazing to think that you can get so much out of such a small seed, isn’t it? Of course, you probably aren’t going to just eat a handful of poppy seeds and sesame seeds all by themselves, but perhaps you would like to coat a piece of chicken with them, giving the outside of the chicken a nice little crunch!?

Some broccoli on the side.

I decided to roast some broccoli and serve it on the side of my Double Seeded Chicken, but you could also steam the broccoli if you would rather. The WW SP total for the recipe below includes the broccoli and extra virgin olive oil.

• If you omit the broccoli (and 1 tablespoon oil), one chicken breast alone would be 2 WW FreeStyle Smart Points.
• If you steam the broccoli (and leave out the 1 tablespoon oil), one serving of chicken with broccoli would also be 2 WW FreeStyle Smart Points.

I hope this helps!

Ready to make an easy, and tasty, dinner?

Here is what you need:

1 bunch of broccoli with stems attached
2 tablespoons extra virgin olive oil, divided
2 garlic cloves, minced
Salt and pepper, to taste
4 (4 ounce) boneless, skinless chicken breasts
1 egg, beaten
1 tablespoon sesame seeds
1 tablespoon poppy seeds
1 teaspoon garlic powder
1/2 teaspoon salt

Here is what you do:

Preheat oven to 450°F.

Cut broccoli, with stems in tact, in half so they will lay flat on a baking sheet.

Toss broccoli with 1 tablespoon olive oil and garlic. Spread broccoli out on a parchment paper lined baking sheet. Salt and pepper, to taste. Bake broccoli 17-20 minutes in the preheated oven, or until the broccoli is crispy and lightly browned.

Meanwhile, heat 1 tablespoon oil in a large nonstick skillet set over medium heat.

Put the beaten egg in a shallow bowl. In another shallow bowl, mix the sesame seed, poppy seed, garlic powder, and salt.

Dip the pieces of chicken in the beaten egg, and then coat them with the seeded mixture.

Carefully put the seed-coated chicken in the skillet with the heated oil. Cook 5 minutes on one side. Flip the chicken and cook 4 minutes on the other side. If chicken is not thoroughly cooked in the inside yet, cover the skillet and allow to cook covered a few more minutes. Cooking time will vary according to the thickness of your chicken. You will know it is thoroughly cooked when a thermometer inserted in the thickest part of the chicken breast reads 165°F.

Serve one double seeded chicken breast with 1/4 of the roasted broccoli.

Makes 4 servings.
One serving is one cooked chicken breast and 1/4 of the broccoli
One serving is 5 Green, 3 Blue, and 3 Purple points.

Print Recipe

4.50 from 2 votes

Double Seeded Chicken and Roasted Broccoli

5 Green, 3 Blue, and 3 Purple points per serving.

Makes: 4 servings

Calories: 269

Author: Alisha Hughes

Ingredients

• 1 bunch of broccoli with stems attached
• 2 tablespoons extra virgin olive oil, divided
• 2 garlic cloves, minced
• Salt and pepper, to taste
• 4 4 ounce boneless, skinless chicken breasts
• 1 egg, beaten
• 1 tablespoon sesame seeds
• 1 tablespoon poppy seeds
• 1 teaspoon garlic powder
• 1/2 teaspoon salt

Instructions

• Preheat oven to 450°F.
• Cut broccoli, with stems in tact, in half so they will lay flat on a baking sheet.
• Toss broccoli with 1 tablespoon olive oil and garlic. Spread broccoli out on a parchment paper lined baking sheet. Salt and pepper, to taste. Bake broccoli 17-20 minutes in the preheated oven, or until the broccoli is crispy and lightly browned.
• Meanwhile, heat 1 tablespoon oil in a large nonstick skillet set over medium heat.
• Put the beaten egg in a shallow bowl. In another shallow bowl, mix the sesame seed, poppy seed, garlic powder, and salt.
• Dip the pieces of chicken in the beaten egg, and then coat them with the seeded mixture.
• Carefully put the seed-coated chicken in the skillet with the heated oil. Cook 5 minutes on one side. Flip the chicken and cook 4 minutes on the other side. If chicken is not thoroughly cooked in the inside, cover the skillet and allow to cook covered a few more minutes. Cooking time will vary according to the thickness of your chicken. You will know it is thoroughly cooked when a thermometer inserted in the thickest part of the chicken breast reads 165°F.
• Serve one double seeded chicken breast with 1/4 of the roasted broccoli.