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 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 | |