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.

4
Servings
289
Calories Per Serving
Deliver Ingredients

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

Total Fat
19g
27%
Sugar
2g
2%
Saturated Fat
11g
46%
Cholesterol
12mg
4%
Carbohydrate, by difference
18g
14%
Protein
14g
30%
Vitamin A, RAE
152µg
22%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
5mg
7%
Vitamin E, added
1mg
7%
Calcium, Ca
303mg
30%
Choline, total
23mg
5%
Fiber, total dietary
5g
20%
Folate, total
39µg
10%
Iron, Fe
3mg
17%
Magnesium, Mg
105mg
33%
Niacin
2mg
14%
Pantothenic acid
1mg
20%
Phosphorus, P
202mg
29%
Selenium, Se
6µg
11%
Sodium, Na
881mg
59%
Vitamin D (D2 + D3)
1µg
7%
Water
9g
0%
Zinc, Zn
4mg
50%

Pita Shopping Tip

Middle Eastern cuisine relies on some fragrant and expensive spices and seasonings such as cinnamon, clove, nutmeg, coriander, turmeric, and sumac. If possible, buy and store them whole; whole spices have a stronger aroma and flavor.

Pita Cooking Tip

For a stronger flavor and aroma, toast spices before grinding them, and only grind the amount that you need for the recipe. Keeping spices whole until needed extends their shelf life.