Pepita Parmesan Chicken with Sweet Potatoes Recipe


Nutrition

Cal/Serving: 564
Daily Value: 28%
Servings: 4

High-Fiber
Gluten-Free, Wheat-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Fish-Free, Shellfish-Free, Alcohol-Free
Fat31g48%
Saturated14g68%
Trans0g0%
Carbs31g10%
Fiber6g24%
Sugars6g0%
Protein41g83%
Cholesterol96mg32%
Sodium891mg37%
Calcium198mg20%
Magnesium168mg42%
Potassium958mg27%
Iron5mg25%
Zinc3mg20%
Phosphorus555mg79%
Vitamin A18542IU371%
Vitamin C16mg26%
Thiamin (B1)0mg13%
Riboflavin (B2)0mg22%
Niacin (B3)16mg78%
Vitamin B61mg53%
Folic Acid (B9)33µg8%
Vitamin B121µg11%
Vitamin D1µg0%
Vitamin E1mg4%
Vitamin K3µg4%
Fatty acids, total monounsaturated9g0%
Fatty acids, total polyunsaturated6g0%
Have a question about the nutrition data? Let us know.

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Pepita Parmesan Chicken with Sweet Potatoes
Susan Irby

Looking to add a layer of crunch to chicken breasts? Then try this recipe, which ditches the usual breadcrumbs for rich, tasty pumpkin seeds. Served with a side of roasted sweet potatoes, this is a meal that packs a nutritional punch. Substitute fish or pork for the chicken, if desired.

Click here to see 15 Easy Chicken Dinner Recipes.

2.6875
Ratings32

INGREDIENTS

  • 3 large sweet potatoes, peeled and cut into 1-inch cubes
  • 2 1/2 tablespoons coconut oil
  • 10 sprigs thyme
  • 1 teaspoon sea salt
  • 1 1/2 teaspoons white pepper
  • 1/2 cup pumpkin seeds, crushed
  • 1/4 cup freshly grated Parmesan
  • 2 large egg whites
  • 1/4 cup low-fat milk
  • Four 5-ounce chicken breasts

DIRECTIONS

Preheat the oven to 350 degrees. Line 2 baking sheets with parchment paper. 

Toss the sweet potatoes with 1 ½ tablespoons of the coconut oil, thyme, salt, and 1 teaspoon of the pepper. Place on 1 of the prepared baking sheets. Bake in the oven until the sweet potatoes are fork-tender, for 45 minutes. 

In a small mixing bowl, toss together the remaining pepper, crushed pumpkin seeds, and Parmesan. In another bowl, mix together the egg whites and milk. Dredge the chicken breasts in the egg white-milk mixture, then lightly coat each with the pumpkin seed mixture.

Heat the remaining coconut oil over medium-high heat in a large nonstick skillet. Add the chicken and brown on each side, about 5 minutes per side. Transfer to a baking sheet or baking dish and bake in the oven until done, about 10 minutes.

To serve, place ¾ cup roasted sweet potatoes onto a serving plate and serve with 1 cooked chicken breast . 

Recipe Details

Adapted from "The Clean Separation" by Kara Landau with Susan Irby (Corporate Nutrition Melbourne, 2013)

Servings: 4
Cuisine: American
Special Designations: Healthy

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