Posts Tagged ‘pecans’

PUMPKIN-CRUNCH GRANOLA

When I get to eat a sweet and satisfy a crunch with good-for-me complex carbs – that’s a good day!  This mix is everything you love a granola to be.  Slightly sweet, spicy, nutty, crunchy, nice-sized chunks, and lots of oats.  

Oh, and it makes your house smell like Pumpkin Pie.  There’s never anything awful about that.

Add this to some Greek-style yogurt with a Gold Caramel Sauce swirl – super.   In a bowl with a little almond milk – fabulous.  Sprinkled as a crust on Apple Crisp – so good.  

Don’t leave out the egg yolk – it’s for the “clump factor”.  Without the stickiness that sugar gives the clumps are lost!  Adding some chopped dried cranberries/cherries/raisins or some chocolate chunks would be wonderful, too.

(Thanks to Lynne  for the inspiration!)

Personally, I think this is better as it sits, so I’d make it ahead and store for a day or two!

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1/4 cup pure pumpkin puree

1/4 cup sugar-free maple syrup (OR agave)

1/3 cup  Whey Low Gold (OR Splenda Granular)

2 tablespoons sugar free Caramel Syrup (OR Vanilla, Toffee, Hazelnut…etc) OR add 2 T. more of maple syrup

1 egg yolk

2 teaspoons Pumpkin Pie Spice (OR 1 t. cinnamon, 1/2 t. ginger, 1/4 t. cloves, 1/8 t. nutmeg)

1 teaspoon vanilla extract

1/4 teaspoon salt

3 cups old-fashioned oats

1 cup chopped pecans (OR walnuts, macadamia nuts, coconut, etc)

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In a medium bowl combine the pumpkin, agave, WL Gold, caramel syrup, egg yolk, spice, vanilla, and salt.  Stir in the oats and nuts until every flake is coated.

Preheat oven to 275 degrees.  Coat a 11 inch baking sheet with vegetable cooking spray and spread the oat mixture evenly.  Bake for 45-60 minutes (stirring every 15 minutes) or until deep brown.  Allow to cool completely on the baking sheet.  Store in an airtight container.  Makes approx 15 (1/4-cup) servings.

Per 1/4 cup: Calories 119; Protein 6 g; Fat 8 g; NET Carbs 11 g; (Fiber4 g); Sugar 4 g; Sodium 41 mg

With Agave:  Per 1/4 cup: Calories 135; Protein 6 g; Fat 8 g; NET Carbs 16 g; (Fiber 4 g); Sugar 8 g; Sodium 41 mg


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RASPBERRY CRUMB BARS

I adore these bars!

Sweet jam baked until bubbly on an almond-pecan shortbread crust and topped with spicy crumbs…what’s not to love?!

Raspberry is wonderful, but you could make several different flavors and present them on a gorgeous platter for parties or tea…or gorgeously boxed for a friend.

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Vegetable cooking spray

6 tablespoons butter

1/2 cup Whey Low Granular or maltitol crystals

1/2 teaspoon vanilla

1 egg yolk

1/2 cup + 1 tablespoon all-purpose flour, divided

1/2 cup + 1 tablespoon almond flour, divided

1/2 cup finely chopped pecans

3/4 cup no-sugar-added raspberry jam (or any flavor)

1/8 teaspoon almond extract

1/8 teaspoon cinnamon

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Preheat oven to 350 degrees. Lightly coat a round or square 8 inch pan with vegetable cooking spray and set aside. (If you have it, an 8-inch springform pan is perfect and makes the bars easy to remove.)

In a medium bowl cream the butter with the Whey Low until light. Beat in the vanilla and egg yolk. Gradually stir in the 1/2 cup flour and the 1/2 cup almond flour. Mix in the chopped pecans. Dough will be stiff but moist. Reserve 1/3 cup of this mixture and set aside. With buttered fingers press the remaining dough into prepared pan. Bake in preheated oven for 12-15 minutes, or until it is golden. Remove from oven and allow to cool slightly.

In a small bowl heat raspberry jam in the microwave until soft, but not runny. Stir in almond extract and carefully spread on baked crust to within 1/2 inch of edge.

To reserved crumbs mix in the 1 tablespoon flour, the 1 tablespoon almond flour and the cinnamon.  Sprinkle reserved crumb-cinnamon mixture onto the jam. Bake for 20-25 minutes or until top is golden brown and jam is bubbly. Allow to cool before cutting. Makes 16 servings.

Per Serving: Calories 118; Protein 2 g; Fat 10 g; Carbs 4 g; Sugar 0 g; Sodium 38 mg

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PECAN CHICKEN KIEV

This has been one of my most popular recipes and for as elegant and yummy as this is, it’s very quick to put together.  For a special someone…for a dinner party…for yourself with a favorite TV program…it’s a winner!

I’ve paired it with some fresh green beans, roasted with minced garlic and olive oil – a little sea salt and black pepper sprinkled over.

This makes a dinner for two – double or triple at will!!

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Two skinless, boneless chicken breast halves
Kosher salt and black pepper
Two ounces Havarti cheese, deli sliced
One green onion, thinly sliced
1/2 cup fresh baby spinach leaves
1/2 cup finely chopped pecans, divided
1 egg
1 tablespoon water
1/4 cup flour
2 tablespoons olive oil or butter

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Flatten each chicken breast half to 1/8-inch thickness. Season with salt and pepper. Place one slice of cheese on each. Sprinkle each piece with half of the green onions and spinach and a teaspoon of chopped pecans. Tightly roll each breast into a spiral, pressing edges to seal.

In a shallow dish, beat together the egg and water. Place flour in another shallow dish and pecans in a third. Coat each chicken roll with flour, dip into egg, and roll in nuts to coat. Preheat oven to 400 degrees. In a skillet over medium heat, cook chicken in olive or butter about 5 minutes or until golden on all sides. Place in a baking dish and bake for 15-18 minutes or until no longer pink. Allow to rest for 2-3 minutes, slice and serve.  Makes two rolls.

WLS serving is 1/2 roll. Per Serving: 244 Cal; 19 g Protein; 12 g Tot Fat; 6 g Carb; 2 g Fiber; 1 g Sugar; 103 mg Sodium

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CARAMEL PECAN BRIE

For your Holiday parties, or when you want to feel a little more up-scale watching the game – this quick appetizer is easy and impressive.

I’ve used it with Cinnamon Bliss and it’s wonderful…if you have that, it will be truly sugar free.  If not, the Whey Low Gold, and my caramel sauce will still put this in your ‘favorites’ files.

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One 7-ounce wheel Brie cheese

2/3 cup my Caramel Sauce OR Cinnamon Bliss

2/3 cup chopped pecans, or any nuts you prefer

Assorted fruit (grapes, sliced apples or pears) and crackers

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Remove rind from Brie, if desired. Cut into wedges and arrange on a plate.

IF USING my Caramel Sauce previously-made:  in a small saucepan add nuts to sauce and bring to a boil.  Boil for 30 seconds and allow to cool slightly.  Microwave the Brie 30-45 seconds – just until it starts to melt.  Spoon over warmed Brie and serve.  (If making the sauce at the same time, measure out 2/3 cup to a small saucepan and add the nuts.  Bring to a boil and boil 30 seconds.  Cool slightly.  Pour sauce over warm Brie and serve.)

IF USING Cinnamon Bliss, in a small saucepan add nuts and bring to boil over medium-high heat and boil for 2 1/2 minutes, stirring constantly. Set aside to cool slightly. Microwave Brie for about 35-40 seconds or until just starting to melt. Spoon sauce mixture over cheese. Serve with fruits. Makes 8 servings.

Per Serving: Calories 130; Protein 6 g; Fat 13 g; Carbs 6 g; Sugar 1 g; Sodium 156 mg

 

 

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KIDNEY BEAN BURGERS

Okay…some of us may toot…but they’re still super healthy!

I like to use them in lots of ways – although simply in a bowl with a little butter and spices is fantastic – and these burgers were really good.

With added ground nuts to up the protein, the carbs are complex and fiber-filled.   On a toasted whole grain bun or plain with all the fixings, these make a very filling meal.  (They are even better as leftovers.)

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One 15-ounce can kidney beans, drained, rinsed and mashed  (my fave brand is S&W)

1/4 cup pecans, coarsely ground

1/4 cup onion, finely diced

1 clove garlic, minced

1 egg white

2 tablespoons flour (can use chickpea or oat flour)

2 tablespoons chopped fresh parsley

1 tablespoon ketchup

1/2 teaspoon chili powder

1/2 teaspoon sweet yellow curry powder (I love Penzey’s curry)

1/4 teaspoon cumin

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

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In a large bowl combine the mashed beans, pecans, onion, garlic, egg white, flour, parsley, ketchup, chili powder, curry powder, cumin, salt, and pepper.  Mix well and chill for 15 minutes.

Form into burgers and fry in a small amount of oil, or in a nonstick pan sprayed with vegetable cooking spray, over medium heat.  Makes 5 burgers.

Per burger: 126 Calories; 6 g Protein; 4 g Tot Fat; 17 g Carb (13 NET); 4 g Fiber; 1 g Sugar; 289 mg Sodium

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SWEET POTATO SALAD
How pretty is that?!  And the beta-carotene practically screams at you, here!
This would be great on your Holiday table…is good room temp or cold, travels well and is a great alternative to the starchier white potatoes.
Flavored with toasted pecans, chewy, tangy cranberries, and lemon – it would be perfect with a lamb roast, or grilled turkey burgers.  Fancy or plain – no matter what meal you serve it with it’s GOOD.
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2 medium sweet potatoes, peeled and diced in 1/2 inch cubes
1 teaspoon olive oil
1 teaspoon chopped fresh rosemary (or 1/2 teaspoon dried)
Kosher salt & freshly grated black pepper
2 tablespoons finely diced sweet onion
2 tablespoons chopped, toasted pecans
2 tablespoons dried cranberries, coarsely chopped
1 tablespoon minced fresh parsley
Dressing:
2 tablespoons olive oil
2 tablespoons fresh lemon juice
2 tablespoons sugar free or regular honey
1/4 teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon ground chipotle pepper
Preheat oven to 350 degrees. Place diced sweet potatoes in a shallow baking dish. Drizzle with 1 teaspoon olive oil, sprinkle with rosemary, salt and pepper. Stir to coat. Roast for 25-30 minutes or just until fork tender. (Over cooking will cause them to be mushy when you stir them into the remaining ingredients.) Allow to cool slightly.
To make the dressing, in a small bowl whisk together the olive oil, lemon juice,  honey, salt, black pepper, and chipotle pepper. Transfer potatoes to a medium bowl. Stir in onions, pecans, cranberries, and parsley. Drizzle with dressing and gently stir until coated. Serve either warm, room temp or cold.  Makes 5 side-dish servings.
Per Serving: Calories 154; Protein 1 g; Fat 6 g; Carbs 13 g; Sugar 5 g; Sodium 52 mg

SWEET POTATO SALAD WITH TOASTED PECANS AND DRIED CRANBERRIES

How pretty is that?! And the beta-carotene practically screams at you, here!

This would be great on your Holiday table…is good room temp or cold, travels well and is a great alternative to the starchier white potatoes.

Flavored with toasted pecans, chewy, tangy cranberries, and lemon – it would be perfect with a lamb roast, or grilled turkey burgers. Fancy or plain – no matter what meal you serve it with it’s GOOD.

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2 medium sweet potatoes, peeled and diced in 1/2 inch cubes

1 teaspoon olive oil

1 teaspoon chopped fresh rosemary (or 1/2 teaspoon dried)

Kosher salt & freshly grated black pepper

2 tablespoons finely diced sweet onion

2 tablespoons chopped, toasted pecans

2 tablespoons dried cranberries, coarsely chopped

1 tablespoon minced fresh parsley

Dressing:

2 tablespoons olive oil

2 tablespoons fresh lemon juice

2 tablespoons sugar free or regular honey

1/4 teaspoon salt

1/8 teaspoon black pepper

1/8 teaspoon ground chipotle pepper

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Preheat oven to 350 degrees. Place diced sweet potatoes in a shallow baking dish. Drizzle with 1 teaspoon olive oil, sprinkle with rosemary, salt and pepper. Stir to coat. Roast for 25-30 minutes or just until fork tender. (Over cooking will cause them to be mushy when you stir them into the remaining ingredients.) Allow to cool slightly.

To make the dressing, in a small bowl whisk together the olive oil, lemon juice, honey, salt, black pepper, and chipotle pepper. Transfer potatoes to a medium bowl. Stir in onions, pecans, cranberries, and parsley. Drizzle with dressing and gently stir until coated. Serve either warm, room temp or cold. Makes 5 side-dish servings.

Per Serving: Calories 154; Protein 1 g; Fat 6 g; Carbs 13 g; Sugar 5 g; Sodium 52 mg

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