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Pumpkin Seed Crusted Chicken

Name: Pumpkin Seed Crusted Chicken
Prep time: 15

(20 votes, average: 3.90 out of 5)

15 min prep

4 servings

Carrot Icon for Number of Ingredients Size

7 ingredients

This Pumpkin Seed Crusted Chicken is an easy and great way to make delicious chicken. Crunchy pumpkin seeds are little powerhouses of nutrition and using them instead of breadcrumbs changes a pretty ho-hum dish...

1 cup hulled pumpkin seeds (pepitas)
1 teaspoon salt
3 tablespoons freshly grated Parmesan
2 teaspoons fresh oregano, chopped
¼ teaspoon paprika
4 tablespoons olive oil, divided
4 (4-ounce) chicken breasts

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Nutrition Facts

Calories

485 cals

Fat

40 g

Saturated Fat

8 g

Polyunsaturated Fat

10 g

Monounsaturated Fat

19 g

Carbohydrates

4 g

Sugar

1 g

Fiber

2 g

Protein

31 g

Sodium

388 mg

Directions

Chop the pumpkin seeds finely or add to a food processor with salt, parmesan, oregano, and paprika. Transfer to a plate.
Brush or rub roughly 1 tablespoon of oil on each chicken breast. Coat the chicken in the pumpkin seed mixture, pressing to adhere. Place the crusted chicken onto a plate. Repeat for all the chicken breasts.
Heat 1 tablespoon of olive in a wide skillet over medium-high heat. Add the chicken, doing in batches if too crowded, cooking for 5 minutes on each side, or until fully cooked depending on the thickness of chicken.
Transfer the chicken to a plate and serve immediately.

Chef Tips

You can also bake this chicken in the oven. Lightly grease a cookie sheet and heat it in a preheated 400 degrees oven for 10 minutes. Lay the chicken on the heated sheet and bake for 10 minutes, flipping the pieces after 7 to 8 minutes. If the chicken breasts are thick, bake for a further 5 minutes or until firm to the touch.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

2 comments

Rebecca says:

March 20, 2020 at 2:57 pm

LOVED IT!!! I am gluten free and my daughter is currently doing Keto so it works for both of us-thanks!

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1. Gino says:
  
  March 24, 2020 at 6:34 pm
  
  Fantastic! Glad we could help check all those boxes 🙂
  
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