small (6 lb) fresh-well-ripened pumpkin
Nonstick cooking spray
Heat oven to 350°. 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).
Spread seeds in a shallow, jelly roll pan with sides, 15x10x 1 1/2 inches. Spray seeds with cooking spray; sprinkle with salt.
Bake 25 to 30 minutes or until browned; cool.
The Quick Take:
NUTRITION INFORMATION PER SERVING
Serving Size: 2 tablespoons
- Calories from Fat
% Daily Value
- Total Fat
- 1 1/2g
- 1 1/2%
- (Saturated Fat
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
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;
*Percent Daily Values are based on a 2,000 calorie diet.
If you prefer to use oil instead of cooking spray, use 1 teaspoon olive oil for 1 cup seeds. Continue as directed.
We calculated the nutrition of this recipe at the time it was created on 07/27/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.