MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"We fancy men are individuals; so are pumpkins; but every pumpkin in the field goes through every point of pumpkin history."
-Ralph Waldo Emerson, Poet

The refrigerator light goes on...

Recipes like this one lend themselves well to experimentation when you may not have much experience in the kitchen. Changing one of the spices at a time will give you a good idea how different flavors can interact. Try using freshly ground black pepper, ground allspice or ground cloves. Using dried herbs like thyme or oregano can create a whole new rub.

Pumpkin Seeds

The Mexicans call pumpkin seeds pepitas and you can find them in the market in many different forms. The raw white hulled seeds are harder to work with so I never buy them (let someone else shell your nuts for you).

The seed kernel is a medium gray/green color and you can find them both raw and roasted. They are often salted or spiced so check the package carefully. As with most seeds they are high in fat but pepitas are very high in monounsaturated fat with 4 grams per ounce. Because of the fat content they will turn rancid more quickly and I buy only what I need. They will freeze fairly well for about 3 months.

1 ounce raw pumpkin seeds = 153 calories, 13g fat, 2g sat fat, 4g mono fat, 7g protein, 5g carbohydrates, 5mg sodium, 0mg cholesterol


 

Pumpkin Seed Crusted Chicken



Servings = 2 | Serving size =1 - 4 ounce chicken breast

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe can be divisible by 2.

Leftovers keep well for 2 3 days in the refrigerator and make good sandwiches and salads.

Serve with Quinoa and Black Beans or Quinoa and Black Beans - Low Sodium Version

1 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/8 tsp cayenne pepper
1/4 tsp salt
2 Tbsp 2% milk
1/4 cup pumpkin seeds (pepitas)
2 4 ounce boneless skinless chicken breasts
2 tsp olive oil

Place the cumin, cinnamon, nutmeg and cayenne pepper together in a blender or mini chopper with the pumpkin seeds.

Process until well blended and the pumpkin seeds are the texture of coarse corn meal. Place in a small mixing bowl.

Place the milk in a second bowl. Dredge the chicken breasts in the milk and then the pumpkin seed coating. Dredge a second time in the milk and then the pumpkin seed coating until well coated.

Place the olive oil in a non stick skillet over medium-high heat. When the oil is hot, add the coated chicken breasts. Cook for about 8 minutes and turn. Cook for another 8 minutes and serve.

Nutrition Facts

Serving size = 1 - 4 ounce chicken breast

Servings = 2

.

Amount Per Serving

Calories 273 Calories from Fat 125
  % Daily Value
Total Fat 15g 22%
    Saturated Fat 3g 14%
    Monounsaturated Fat 6g  
    Trans Fat 0g  
Cholesterol 378mg 16%
Sodium 378mg 16%
Total Carbohydrates 5g 2%
    Dietary Fiber 1g 5%
    Sugars 1g  
Protein 31g  
Vitamin A 3% Vitamin C 3%
Calcium 6% Iron 23%
Vitamin K 12 mcg Potassium 477 mg
Magnesium 131 mg