2007 Light Roasted Pumpkin Seeds

By boandozzy

1/4 cup equals 95 calories, 5 g fat (2 g saturated fat), 6 mg cholesterol, 181 mg sodium, 9 g carbohydrate, 1 g fiber, 3 g protein. Diabetic Exchanges: 1 fat, 1/2 starch. Originally published as Roasted Pumpkin Seeds in Light & Tasty October/November 2006, p34

Ingredients

• 2 cups fresh pumpkin seeds
• 5 teaspoons butter, melted
• 1 teaspoon Worcestershire sauce
• 1 teaspoon sugar
• 1/2 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/8 to 1/4 teaspoon cayenne pepper

Preparation

Step 1

In a bowl, toss pumpkin seeds with butter and Worcestershire sauce. Combine the sugar, salt, garlic powder and cayenne; sprinkle over seeds and toss to coat.

Line a 15-in. x 10-in. x 1-in. baking pan with foil; coat foil with cooking spray. Spread seeds in pan. Bake at 250° for 45-60 minutes or until seeds are dry and lightly browned, stirring every 15 minutes. Cool completely. Store in an airtight container.
Yield: 2 cups.