Halloween万圣节American美式
Roasted Pumpkin Seeds烤南瓜籽
A 4-serving recipe with a 35-minute beginner workflow, exact seasoning and visible checkpoints.南瓜籽洗净擦干，拌油、盐和红椒粉烤香，适合作为小份零食。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Mitts for hot pans端热锅戴手套端熱鍋戴手套Guantes para lo caliente뜨거운 팬은 장갑
Rinse 1 cup pumpkin seeds in a colander, pulling off the pulp. Measure 1 tbsp oil, ½ tsp fine salt and ½ tsp paprika. Have a sheet pan.1杯南瓜籽放漏盆冲洗，去掉瓤丝。量1大匙油、½小匙细盐、½小匙红椒粉。备烤盘。
Written for 4 servings · cooking more? Use batches按 4 人份写 · 加量请分批按 4 人份寫 · 加量請分批Para 4 porciones · si haces más, por tandas4인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 4 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方4人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands with soap for 20 seconds. Rinse fresh produce under running water; dry leaves with a clean towel before cutting. Stabilize the board on a damp towel.用肥皂洗手20秒；蔬果用流动水洗净，叶菜用干净毛巾沥干；砧板下垫湿毛巾防滑。
- Use measuring spoons: 1 tbsp = 15 ml; 1 tsp = 5 ml. Measure the ingredient list before starting. Water used below is additional tap drinking water.用量匙：1大匙15毫升，1小匙5毫升；开始前按食材表量好。下文用水另备可饮用水。
- Use a rimmed sheet pan, oven mitts and spatula. Set hot pans on a heatproof trivet, never directly on a bare table.备带边烤盘、隔热手套、锅铲；热盘放耐热垫，不直接搁桌面。
Ingredients食材
- Pumpkin seeds南瓜籽1 cup杯
- Olive oil橄榄油1 tbsp大勺
- Fine salt细盐0.5 tsp小勺
- Paprika红椒粉0.5 tsp小勺
Method做法
Set a rack in the middle of the oven and preheat to 325°F (165°C).
烤架放到烤箱中层，预热到325°F (165°C)。
The preheat light or signal confirms it hit the set temperature.预热指示灯亮起或提示音响了，说明温度到了。
Common mistake & quick fix容易错在哪，怎么补救
Choose bake, not broil/grill; wait for the preheat signal before loading food.选烘烤而非顶部炙烤，等预热提示后放食物。
Dry the seeds completely between 2 towels.
用2块布把南瓜籽彻底擦干。
The seeds feel dry and don't clump together.籽摸起来是干的，不会粘成一团。
Common mistake & quick fix容易错在哪，怎么补救
If still damp, spread on a towel 10 more minutes.还潮就铺布上再晾10分钟。
Toss the seeds with the oil, salt, and paprika, then spread them out on the sheet pan.
南瓜籽拌上油、盐和红椒粉，然后铺在烤盘上。
Common mistake & quick fix容易错在哪，怎么补救
If thick or lumpy, stir 20 more seconds; add water 1 tsp at a time, at most 3 extra tsp. Oil separation is normal: stir again before pouring.稠或结团就再搅20秒，每次加1小匙水，最多3小匙。油水分层正常，倒前再搅。
Roast, stirring once at the 10-minute mark.
放进烤箱烤，到10分钟时翻动一次。
The seeds are light golden and crackle when you stir them.籽呈浅金色，翻动时有噼啪声。
Common mistake & quick fix容易错在哪，怎么补救
If edges darken early, take the pan out at once.边缘过早变深就立刻取出。
Let the seeds cool right on the sheet pan.
就让南瓜籽在烤盘上放凉。
Cool enough to handle and set firm.凉到能用手拿，也已经定型了。
Common mistake & quick fix容易错在哪，怎么补救
Cutting while hot makes it fall apart; wait the full time.趁热切会散，等够时间。
Know your ingredients认识食材
Ingredients explained食材讲解
Pumpkin seeds南瓜籽Pepitas add crunch, zinc and magnesium; toast 3–4 min in a dry pan.南瓜籽增加脆感，富含锌和镁；干锅烘3–4分钟。
Olive oil橄榄油Extra-virgin olive oil for finishing; neutral oils (avocado, canola) for high heat.特级初榨橄榄油淋面；高温用中性油（牛油果油、菜籽油）。
Fine salt细盐Kosher salt (Diamond Crystal) is less salty by volume than table salt; use about half if swapping to table salt.犹太盐（Diamond Crystal）按体积比食盐淡；换成食盐时约减半。
- Paprika红椒粉
Spanish smoked paprika (pimentón) gives bravas and chorizo dishes their smoky red; sweet paprika is milder.西班牙烟熏红椒粉让炸土豆和辣肠菜带烟熏红色；甜椒粉更温和。
Cookware厨具
Knife, stable board, measuring cups/spoons, mixing bowl, spoon and sieve刀、稳定砧板、量杯量匙、拌碗、勺和筛子
Colander, towels, sheet pan, oven mitts漏盆、布、烤盘、隔热手套
Make it a balanced meal营养搭配建议
This is a side — pair with a lean protein (roast chicken, salmon) and one green vegetable for a full plate.这是配菜——搭一份瘦蛋白（烤鸡、三文鱼）和一份绿色蔬菜，凑成完整一餐。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
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