Recipe - Roasted Pumpkin Seeds
This crunchy snack is so easy and delicious there's no need to only
make them at Halloween! Pumpkin seeds are a great source of magnesium,
iron, zinc, essential fatty acids and protein. They are also low in
- 2 cups whole raw pumpkin seeds
- 1 tablespoon melted butter or oil
- salt to taste
Scrape seeds from the inside of a pumpkin. Rinse the pumpkin pulp off
as well as you can and pat dry.
Preheat oven to 150 degrees F (75 degrees C). Roasting on this lower
heat helps to maintain more of the healthy essential fatty acids.
Combine all ingredients in bowl; stir to coat all the seeds. Spread
the seeds in a single layer on a baking sheet.
Bake until seeds are golden brown (about 20 minutes), stirring
Adjust seasonings to suit your taste. Experiment: try adding a bit of
brown sugar for sweet and salty seeds or paprika and celery salt for a
Makes 4 servings
Per 1/4 cup serving:
- 186 calories
- 6 g carbohydrate 1
- .5 g fiber
- 15 g fat
- 8 g protein
View the recipe:
Diabetized Fried Chicken
Delicious oven fried chicken recipe
From Diabetes Forecast Magazine.
Sponsored by V8
Serves: 6; Serving size: 3 - 4 oz of meat
Prep time: 15 minutes
Cooking time: 35 - 40 minutes
Fresh ground pepper and salt to taste
3 egg whites
1 tsp. Tabasco sauce
3 tsp. olive oil
6 skinless, halved chicken breasts (about 5 to 6 ounces each)
1 1/2 cups panko bread crumbs*
2 Tbsp. Parmesan cheese
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. dried thyme
1/2 tsp dried oregano
1 tsp. dried basil
2 tsp. paprika
*Note: Panko bread crumbs are Japanese-style bread crumbs. The texture is crispy but much more airy than typical breadcrumbs. Ask your grocer for help - sometimes they're found in the Asia aisle of your grocery store.
Preheat oven to 350°F. Combine all ingredients for crust in a Ziploc bag.
In a separate shallow bowl, beat egg whites. Add Tabasco.
Dip each chicken breast into beaten egg whites. Roll chicken in the crumb mixture.
Spread chicken breasts out onto a cookie sheet. Sprinkle each breast with some olive oil.
Bake the breasts for 35 to 40 minutes until no traces of pink remain and chicken is tender.
4 Lean meat
Calories from Fat: 55
Total Fat: 6 g
Saturated Fat: 1.5 g
Trans Fat: 0 g
Cholesterol: 75 mg
Sodium: 130 mg (without added salt)
Total Carbohydrate: 14 g
Dietary Fiber: 1 g
Sugars: 2 g
Protein: 30 g