Pumpkin Seed-Crusted Chicken

Pumpkin Seed-Crusted Chicken
Staff Writer
Pumpkin Seed-Crusted Chicken

Westside Market NYC

Pumpkin Seed-Crusted Chicken

Here's a great idea to jazz up chicken dinners. A pumpkin seed and panko breadcrumb crust gives good old chicken breasts a pronounced nutty crunch. You can also use your favorite fish fillet instead of chicken. You may put it in the oven for less time or you may finish in a pan.

See all pumpkin seed recipes.

Ingredients

  • chicken breasts, halved
  • 1  Cup  all-purpose flour
  • eggs, beaten
  • 2  Cups  panko breadcrumbs
  • 2  Cups  pumpkin seeds
  • 1  Tablespoon  kosher salt
  • 1  Tablespoon  black pepper
  • 1  Tablespoon  finely chopped oregano
  • 1  Tablespoon  orange zest
  • 1  Cup  sunflower oil

Directions

Pound the chicken breasts lightly until they are ¼-inch thick.

Set out 3 bowls. Place the flour in one, eggs in another, and the panko breadcrumbs, pumpkin seeds, salt, black pepper, oregano, and orange zest in the last bowl. Coat the chicken breasts with flour, then dip into the eggs, followed by panko mixture.

Heat the oil in a sauté pan over medium heat. Lightly sauté the chicken until golden, about 1 minute on each side.

Meanwhile preheat the oven to 350 degrees, about 10 minutes. Place the chicken breast onto a baking sheet and bake for 10-15 minutes.  

Nutritional Facts

Total Fat
99g
100%
Sugar
7g
8%
Saturated Fat
15g
63%
Carbohydrate, by difference
177g
100%
Protein
64g
100%
Vitamin A, RAE
19µg
3%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
11mg
15%
Vitamin K (phylloquinone)
16µg
18%
Calcium, Ca
273mg
27%
Choline, total
57mg
13%
Copper, Cu
3mg
0%
Fiber, total dietary
52g
100%
Fluoride, F
5µg
0%
Folate, total
288µg
72%
Iron, Fe
13mg
72%
Magnesium, Mg
708mg
100%
Manganese, Mn
5mg
100%
Niacin
5mg
36%
Pantothenic acid
7mg
100%
Phosphorus, P
1466mg
100%
Selenium, Se
88µg
100%
Sodium, Na
1315mg
88%
Thiamin
1mg
91%
Water
77g
3%
Zinc, Zn
27mg
100%

Pumpkin Seed Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Pumpkin Seed Cooking Tip

Vegetable should typically be cooked as quickly as possible, as they can become bland and mushy, and lose vitamins and minerals.