Southwest Pepita and Pecan Mix - 5g Carbs, 2g Fiber
From: The South Beach Diet (Phase 1)
A Healthy Snack Mix
Looking for a fun way to spend time with Dad on his special day? Plan
a movie night at home — something all Dads can appreciate! Let him
choose the movie, and you can prepare the healthy snack mix below.
Description The sweet and smoky aromas of the Southwest will fill your
kitchen as you bake this zesty snack. Make it for a movie night at home
or pack it into individual snack bags and take it to work. Nutrient-rich pumpkin seeds provide fiber, protein, minerals, and omega-3 fatty acids.
Prep time: 5 minutes
Cook time: 20 minutes
Servings: 20
1 Tbsp chili powder
2 tsp salt
2 tsp ground cumin
1/8 tsp cayenne pepper
1 large egg white
2 cups shelled, unsalted raw pumpkin seeds
1 1/2 cups pecan halves
1 cup shelled, unsalted sunflower seeds
Position rack in center of oven and heat to 375 degrees F. Lightly coat
a baking sheet with cooking spray or vegetable oil. Combine chili powder,
salt, cumin, and cayenne in a mixing bowl.
Whisk egg white in a large mixing bowl until foamy, about 15 seconds.
Add pumpkin seeds, pecans, and sunflower seeds; mix with a slotted spoon
to combine. Sprinkle one-third of the spice mixture over seed mixture and
toss to combine and coat evenly. Repeat with remaining spice mixture.
Spread seed mixture on the baking sheet in a single layer. Bake for
10 minutes, break up into clumps, turn pan, and continue baking until
seed mixture is crisp and browned, about 10 minutes more.
Remove from oven and cool. Break up into pieces with your fingers and
serve. This snack mix can be stored in an airtight container for up to
2 weeks at room temperature or 1 month in the freezer. Heat in a
375 degrees F oven for 5 minutes to re-crisp, if necessary.
Servings: 20
Serving Size: 1/4-cup
Nutrition per Serving:
170 Calories, 16g Fat, 2g Sat, 6g Protein, 5g Carbs, 2g Fiber, 240mg Sodium
