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.

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.  

Nutrition

Calories per serving:

1766 kcal

Daily value:

88%

Servings:

2
  • Carbohydrate, by difference 177 g
  • Protein 64 g
  • Total lipid (fat) 99 g
  • Vitamin A, IU 353 IU
  • Vitamin A, RAE 17 µg
  • Vitamin B-6 1 mg
  • Vitamin C, total ascorbic acid 10 mg
  • Vitamin E (alpha-tocopherol) 37 mg
  • Vitamin K (phylloquinone) 16 µg
  • Alanine 3 g
  • Arginine 8 g
  • Ash 14 g
  • Aspartic acid 6 g
  • Betaine 1 mg
  • Calcium, Ca 273 mg
  • Carotene, alpha 2 µg
  • Carotene, beta 105 µg
  • Choline, total 135 mg
  • Copper, Cu 3 mg
  • Cryptoxanthin, beta 35 µg
  • Cystine 1 g
  • Fatty acids, total monounsaturated 20 g
  • Fatty acids, total polyunsaturated 52 g
  • Fatty acids, total saturated 15 g
  • Fiber, total dietary 52 g
  • Fluoride, F 5 µg
  • Folate, DFE 257 µg
  • Folate, food 288 µg
  • Folate, total 288 µg
  • Fructose 2 g
  • Glucose (dextrose) 2 g
  • Glutamic acid 12 g
  • Glycine 4 g
  • Histidine 2 g
  • Iron, Fe 13 mg
  • Isoleucine 3 g
  • Leucine 5 g
  • Lutein + zeaxanthin 45 µg
  • Lycopene 2 µg
  • Lysine 4 g
  • Magnesium, Mg 708 mg
  • Manganese, Mn 5 mg
  • Methionine 1 g
  • Niacin 5 mg
  • Pantothenic acid 7 mg
  • Phenylalanine 3 g
  • Phosphorus, P 1466 mg
  • Phytosterols 7 mg
  • Potassium, K 2610 mg
  • Proline 3 g
  • Selenium, Se 88 µg
  • Serine 3 g
  • Sodium, Na 6361 mg
  • Starch 34 g
  • Sucrose 3 g
  • Sugars, total 7 g
  • Thiamin 1 mg
  • Threonine 2 g
  • Tocopherol, beta 1 mg
  • Tocopherol, gamma 4 mg
  • Tryptophan 1 g
  • Tyrosine 2 g
  • Valine 4 g
  • Water 77 g
  • Zinc, Zn 27 mg
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