Pepita Parmesan Chicken with Sweet Potatoes

Pepita Parmesan Chicken with Sweet Potatoes
Staff Writer
Pepita Parmesan Chicken with Sweet Potatoes

Susan Irby

Pepita Parmesan Chicken with Sweet Potatoes

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.

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 . 

Nutrition

Calories per serving:

268 kcal

Daily value:

13%

Servings:

4
  • Carbohydrate, by difference 19 g
  • Protein 9 g
  • Total lipid (fat) 18 g
  • Vitamin A, IU 156 IU
  • Vitamin A, RAE 39 µg
  • Vitamin C, total ascorbic acid 1 mg
  • Vitamin D 9 IU
  • Arginine 1 g
  • Ash 2 g
  • Aspartic acid 1 g
  • Calcium, Ca 143 mg
  • Carotene, beta 10 µg
  • Cholesterol 12 mg
  • Choline, total 13 mg
  • Fatty acids, total monounsaturated 3 g
  • Fatty acids, total polyunsaturated 3 g
  • Fatty acids, total saturated 11 g
  • Fiber, total dietary 5 g
  • Folate, DFE 4 µg
  • Folate, food 4 µg
  • Folate, total 4 µg
  • Glutamic acid 2 g
  • Iron, Fe 1 mg
  • Leucine 1 g
  • Lysine 1 g
  • Magnesium, Mg 74 mg
  • Phosphorus, P 118 mg
  • Phytosterols 9 mg
  • Potassium, K 282 mg
  • Proline 1 g
  • Retinol 37 µg
  • Selenium, Se 5 µg
  • Sodium, Na 877 mg
  • Sugars, total 1 g
  • Theobromine 3 mg
  • Valine 1 g
  • Water 14 g
  • Zinc, Zn 3 mg
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