Pumpkin Seed Crust

This pumpkin effect substance is simply a weeknight meal saver. It flavors immoderate salad; adds crunch and spice to plain lentils, atom oregon quinoa; tops sauteed oregon baked food oregon chicken. You tin adjacent devour it with a spoon.

The seeds are precocious successful zinc, supporting the immune system; protein, including the important amino acerb tryptophan; magnesium, which is bully for the heart; and manganese, which immunodeficiency successful tense strategy function. The curry has anti-inflammatory properties.

To usage it connected the chicken, whisk 2 ample ovum whites until they are foamy. Pound 4 chickenhearted bosom halves to an adjacent thickness, past dip them into the ovum whites, coating some sides. Press some sides into the pumpkin effect crust mixture, making definite to overgarment them evenly; this volition usage astir 1 3/4 cups. Saute successful a nonstick skillet with a small spot of olive oil; the crust volition brownish nicely.

The crust substance tin beryllium frozen for up to 3 months.

Ingredients

Nutritional Facts

Per tablespoon

• Calories

  45

• Fat

  4 g

• Saturated Fat

  1 g

• Carbohydrates

  2 g

• Sodium

  15 mg

• Protein

  1 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from "San Francisco Flavors: Favorite Recipes From the Junior League of San Francisco" (Chronicle, 1999).

Tested by Kendra Nichols.