Pumpkin Seed Crusted “Chicken” Salad

I was inspired by a recipe I saw last week to use pumpkin seeds as a breading for chicken. That recipe had a lot of random ingredients as it was vegan, but I decided to freestyle with a couple things on hand and turn it into a salad. This is definitely going to be a repeat. SO tasty!

We used soy chicken breasts as I’m testing this recipe as something to make for Thanksgiving dinner for my youngest brother who is a vegetarian.

Pumpkin Seed Crusted Chicken


      2 “Chik’n” Cutlets, thawed
      1/4 cup pepitas (shelled pumpkin seeds)
      1/4 cup panko bread crumbs
      1/4 cup skim milk
      1 tbsp whole wheat flour
      Cooking Spray


1. Chop up the pepitas so they make a nice ground mixture (some chunks are fine). And mix with the panko crumbs in a shallow bowl.

2. In a separate bowl, mix 1 tbsp of flour with 1/4 cup of milk to make a paste.

3. Preheat a skillet on the stovetop, coat bottom in cooking spray.

4. Dip cutlets in milk/flour mixture then roll in bread crumb mixture, making sure to get a thick coating.

5. Cook cutelts over medium-high heat, 5 minutes each side, or until coating is starting to brown.

Serving Size: 2 servings

Nutritional Info

Calories 240.0
  Total Fat 10.8 g
      Saturated Fat 2.3 g
      Polyunsaturated Fat 3.5 g
      Monounsaturated Fat 3.8 g
  Cholesterol 5.4 mg
  Sodium 462.5 mg
  Potassium 120.0 mg
  Total Carbohydrate 19.4 g
      Dietary Fiber 3.7 g
      Sugars 2.9 g
  Protein 17.7 g
Vitamin A 2.3 %
  Vitamin B-12 0.0 %
  Vitamin B-6 0.0 %
  Vitamin C 0.3 %
  Vitamin D 3.3 %
  Vitamin E 0.0 %
  Calcium 6.8 %
  Copper 0.0 %
  Folate 0.0 %
  Iron 10.5 %


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