SOULer Food Creamy Sun-Dried Tomato Parmesan Chicken



  • 2 large boneless and skinless chicken breasts , halved horizontally to make 4 fillets
  • 2 tablespoons Tapioca flour (or all purpose or plain flour/s)
  • 2 tablespoons finely grated fresh Parmesan cheese (do not include for dairy free option)
  • 1 teaspoon salt
  • Cracked pepper
  • Sauce

    • 2 tablespoons reserved sun dried tomato oil (or olive oil)
    • 2 tablespoons minced garlic
    • 200 g | 7oz jarred sun dried tomato strips in oil , drained (reserve 2 tablespoons of oil for cooking)
    • 1 cup sliced mushrooms (250 g | 8 oz)
    • 1 1/2 cups milk (reduced fat or full fat milk)
    • 1 tablespoon cornstarch (cornflour) mixed with 2 tablespoons of milk
    • ⅓ cup fresh grated Parmesan cheese (do not include for dairy free option)
    • 2 teaspoons Italian herbs (optional for added flavour)
    • 2 tablespoons fresh shredded basil, to serve


    • In a shallow bowl, combine the flour, parmesan cheese, salt and pepper
    • Dredge in the flour mixture; shake off excess and set aside
    • Heat 1 tablespoon of the reserved oil in a large skillet over medium-high heat until hot
    • Fry the chicken until golden on each side, cooked through and no longer pink (about 5-6 minutes each side, depending on the thickness of your chicken)
    • Transfer onto a warm plate
    • Add the remaining 1 tablespoon of oil to the skillet; sauté the garlic until fragrant (about 1 minute)
    • Add the sun-dried tomatoes and mushrooms; fry until the mushrooms are just soft
    • Reduce heat to low-medium heat, add the milk (or cream if using) and bring to a gentle simmer, stirring occasionally
    • Season with salt and pepper to your taste and add the milk/cornstarch mixture to the center of the pan
    • Continue to simmer while quickly stirring the mixture through until the sauce thickens. (Only use cornstarch if using milk for your sauce.)
    • Add in the parmesan cheese; allow sauce to simmer for a further minute until cheese melts through the sauce
    • Add the chicken back into the pan; sprinkle with the fresh basil and a little extra pepper (optional), and serve over pasta, rice or steamed vegetables
    • Bon appétit!

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