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Ingredients
-
1
small (6 lb) fresh-well-ripened pumpkin
-
Nonstick cooking spray
-
1/2
teaspoon salt
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35
Calories
1 1/2g
Total Fat
1g
Protein
4g
Total Carbohydrate
0g
Sugars
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 35
- Calories from Fat
- 15
- Total Fat
- 1 1/2g
- 2%
- Saturated Fat
- 0g
- 0%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 100mg
- 4%
- Potassium
- 75mg
- 2%
- Total Carbohydrate
- 4g
- 1%
- Dietary Fiber
- 1g
- 6%
- Sugars
- 0g
- Protein
- 1g
- Vitamin A
- 0%
- 0%
- Vitamin C
- 0%
- 0%
- Calcium
- 0%
- 0%
- Iron
- 0%
- 0%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
0
*Percent Daily Values are based on a 2,000 calorie diet.
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Tips from the Betty Crocker Kitchens
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var configuration = {"title":"Homemade Roasted Pumpkin Seeds","introduction":"Carving pumpkins may get all the Halloween glory, but it’s roasting the oh-so-addictive seeds inside that’s become our favorite treat for any time of year. Pumpkin seeds, also called Pepitas, are an amazing snack that you can roast and enjoy in just a few simple steps. You can season your seeds any way you like, opting for a savory flavor profile—think cumin and coriander—or a sweet combination, like cinnamon and ginger. 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Cut pumpkin in half. Remove the membrane and seeds. Remove most of the pulp from the seeds (leave some pulp on - it adds to the flavor; for the same reason, do not rinse the seeds).","stepShotImageUrl":"//mojo.generalmills.com/api/public/content/DTNuQKo91Uuyq2VCR9qVtQ_webp_base.webp?v=9e7f9427\u0026t=51a43a57af4046789e5a7f20567b1195"},{"description":"Spread seeds in a shallow, jelly roll pan with sides, 15x10x 1 1/2 inches. Spray seeds with cooking spray; sprinkle with salt.","stepShotImageUrl":"//mojo.generalmills.com/api/public/content/1FTvsq-Gn0qdf8M3S2iqCg_webp_base.webp?v=15a4e97b\u0026t=51a43a57af4046789e5a7f20567b1195"},{"description":"Bake 25 to 30 minutes or until browned; cool. "}],"tips":[{"title":"","description":"If you prefer to use oil instead of cooking spray, use 1 teaspoon olive oil for 1 cup seeds. Continue as directed.","category":"Variation"},{"title":"","description":"Recipe meets Kitchen Tested criteria. Reviewed as part of SEO improvements Oct. 2019.","category":"Kitchen Tested"},{"title":"","description":"According to the USDA, pumpkin seeds are full of essential nutrients, particularly magnesium, potassium and zinc. Pepitas are also a phenomenal source of protein—just one cup has over 18 grams.","category":"Recipe/Ingredient Facts"},{"title":"","description":"The pumpkin type you choose depends on what your grocer may have available at the time. The most common type of pumpkins sold for cooking purposes are referred to, quite logically, as “cooking pumpkins.” These pumpkins—like the Styrian, for example—produce highly flavorful seeds and tend to be smaller than the “carving pumpkins” seen on display around Halloween. Either are fine to use; you’ll only notice a slight variation in the texture and flavor of the seeds.","category":"Recipe/Ingredient Facts"},{"title":"","description":"If you’re using a larger carving pumpkin, taking off the top might be all you need to do. But for several smaller cooking pumpkins, you’ll want to cut the pumpkin into sections for better access to the seeds.","category":"Recipe/Ingredient Facts"},{"title":"","description":"An optional step before rinsing and drying your seeds is to boil them in salt water for ten minutes. This makes them extra crispy and also easier to digest.","category":"Techniques"},{"title":"","description":"Roasting times may vary depending on the size of the seeds. Smaller seeds may take closer to ten minutes, while larger ones may take closer to 30. The best way to check is to take them out when they are lightly browned: pumpkin seeds that are ready to eat will be very crispy and easy to bite into.","category":"Recipe/Ingredient Facts"},{"title":"","description":"There’s really no wrong way to eat a pumpkin seed! Some people crack the shell and remove the inner seed first, but it’s easy (and tasty!) to eat the seeds whole and enjoy them that way.","category":"Recipe/Ingredient Facts"},{"title":"Upgrade Your Pumpkin Seeds with These Variations: ","description":"Cinnamon sugar: This recipe for \u003ca href=\u0022https://www.bettycrocker.com/recipes/cinnamon-sugar-pumpkin-seeds/1c2df4cc-46f5-46bd-af3b-a0953c24aa57\u0022 target=\u0022_blank\u0022\u003ecinnamon sugar pumpkin seeds\u003c/a\u003e will satisfy any sweet tooth.\nSalt and vinegar: 1 teaspoon salt and 2-3 tablespoons balsamic vinegar\nParmesan garlic herb: 1/3 cup grated Parmesan cheese, ½ teaspoon garlic powder, ½ teaspoon salt and 2 tablespoons minced fresh rosemary\nTaco: Check out our recipe for \u003ca href=\u0022https://www.bettycrocker.com/recipes/peppy-roasted-pumpkin-seeds/3bad5f5b-d8cc-4989-ba97-f7473f7592ab\u0022 target=\u0022_blank\u0022\u003epeppy roasted pumpkin seeds\u003c/a\u003e for a Tex-Mex twist.\nTruffle chive: 1 teaspoon black truffle salt or oil, 2 tablespoons minced fresh chives and 1/3 cup grated Parmesan cheese\nBuffalo wing: 1 tablespoon melted butter and 2 tablespoons hot sauce Chile lime: ½ teaspoon salt, 1 teaspoon chili powder and 2 tablespoons fresh lime juice\nBrown butter: 2-3 tablespoons browned butter (melt butter in sauce pan over medium-high heat until it bubbles and starts to brown) and 1 teaspoon salt\nJerk: Toss the pumpkin seeds in a batch of our scratch \u003ca href=\u0022https://www.bettycrocker.com/recipes/grilled-jamaican-jerk-pork-chops-with-mango-salsa/d3d44265-27db-45f8-8f8a-337d305e89cf\u0022 target=\u0022_blank\u0022\u003ejerk seasoning\u003c/a\u003e\nPumpkin pie: 1 teaspoon ground cinnamon, ½ teaspoon salt, ½ teaspoon ground ginger, 1/8 teaspoon ground cloves and 1-2 tablespoons sugar\nRanch: 1-2 tablespoons minced fresh chives, 2 teaspoons minced fresh parsley, 1/4 teaspoon salt, 1/4 teaspoon garlic powder and 1/8 teaspoon black pepper\nBBQ: Our \u003ca href=\u0022https://www.bettycrocker.com/recipes/cajun-spice-rub/4beb01af-87ea-4d18-9cfb-1d85b76f6e65\u0022 target=\u0022_blank\u0022\u003eCajun spice rub\u003c/a\u003e adds smoky depth\nSesame ginger: 1 teaspoon sesame oil, 2 tablespoons soy sauce, 2 teaspoons sugar and 1 teaspoon ground ginger.\nWant a pumpkin-seed sampler? 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