Pumpkin Seed Crusted Chicken - 5g Carbs, 1g Fiber, 1g Sugar
From: www.drgourmet.
Servings: 2
Serving size: 1 - 4 oz chicken breast
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
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.
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
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 4oz 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.
Servings: 2
Serving size: 1 - 4 oz chicken breast
Nutrition per Serving:
273 Calories, 125 Calories from Fat, 15g Total Fat, 3g Saturated Fat,
378mg Cholesterol, 378mg Sodium, 5g Total Carbs, 1g Dietary Fiber,
1g Sugars, 31g Protein,
Vitamin A 3%
Vitamin C 3%
Calcium 6%
Iron 23%
Vitamin K 12 mcg
Potassium 477 mg
Magnesium 131 mg
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