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Pepita Parmesan Chicken with Sweet Potatoes

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.

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 Teaspoon 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 . 

Nutritional Facts
Servings4
Calories Per Serving516
Total Fat29g45%
Sugar6gN/A
Saturated13g65%
Cholesterol78mg26%
Protein36g72%
Carbs30g10%
Vitamin A933µg100%
Vitamin B120.6µg9.3%
Vitamin B60.9mg45.9%
Vitamin C15mg26%
Vitamin D0.7µg0.2%
Vitamin E1mg5%
Vitamin K4µg4%
Calcium193mg19%
Fiber6g24%
Folate (food)33µgN/A
Folate equivalent (total)33µg8%
Iron5mg25%
Magnesium174mg43%
Monounsaturated8gN/A
Niacin (B3)13mg65%
Phosphorus529mg76%
Polyunsaturated6gN/A
Potassium893mg26%
Riboflavin (B2)0.4mg20.9%
Sodium742mg31%
Thiamin (B1)0.2mg14.7%
Trans0.1gN/A
Zinc3mg20%