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Nut: Pecans

Sheet Pan Pecan-Crusted Chicken and Veggies

Description

Nothing beats a one-pan meal the whole family will love! Pecan-crusted chicken is added to a sheet pan alongside carrots and red potatoes for a complete meal that requires just 15 minutes of prep and little clean-up. Recipe by Aubrey Cota, Real Housemoms.

Ingredients

  • Veggies:
    • 1 pound baby red potatoes, quartered
    • 1 pound baby carrots
    • 3 tablespoons olive oil or pecan oil
    • 1 teaspoon salt
    • 1/4 teaspoon black pepper

  • Pecan-Crusted Chicken:
    • 2 boneless skinless chicken breasts (about 1 1/2 pounds)
    • 1/2 tablespoon salt
    • 1/4 teaspoon black pepper
    • 1 cup raw pecan pieces or finely chopped raw pecan halves
    • 1/2 cup panko breadcrumbs
    • 1 tablespoon dried thyme
    • 1 tablespoon garlic powder
    • 2 eggs
    • Fresh parsley, for garnish

Instructions

  1. Preheat oven to 400 degrees F.
  2. For the veggies: Spray a sheet pan with non-stick cooking spray or oil. Place potatoes and carrots on the pan. Toss vegetables with oil, 1 teaspoon salt and 1/4 teaspoon pepper.
  3. For the chicken: Slice chicken horizontally into 4 cutlets. Season with salt and pepper.
  4. In a shallow bowl combine the pecans, breadcrumbs, 1/2 tablespoon salt, thyme, and garlic powder. Adjust salt to taste.
  5. In a separate bowl, beat the eggs.
  6. Dip chicken in eggs, then dredge in the pecan mixture, coating both sides. Place on the sheet pan.
  7. Place sheet pan in oven and bake for 10 minutes. Flip the chicken over and stir the vegetables. Cook for an additional 10 minutes, until golden brown and juices run clear. Remove chicken from sheet pan and transfer to a plate to rest. Cook the vegetables for an additional 5 minutes.
  8. Serve chicken, carrots, and potatoes immediately. Garnish with parsley if desired.

Whole Wheat Pecan Banana Muffins

Description

A fluffy and wholesome muffin recipe, naturally sweetened with banana and maple syrup and every bite includes a delicious crunch thanks to nutrient-dense pecans. Recipe submitted by Julie Fagan, Peanut Butter Fingers.

INGREDIENTS

  • ¾ c. whole wheat flour
  • ½ c. old fashioned oats
  • 2 tbsp. ground flax seeds
  • 1 tsp. cinnamon
  • ½ tsp. baking soda
  • 1 tsp. baking powder
  • ¼ tsp. salt
  • 1 egg
  • 3 tbsp. maple syrup
  • 2 ½ tbsp. MCT oil or melted coconut oil
  • ¼ tsp. vanilla extract
  • 1 small very-ripe banana, mashed
  • ½ c. light coconut milk (or regular milk)
  • 1/4 cup chopped pecans

Instructions

  1. Preheat oven to 350 degrees and line muffin pan with six paper muffin liners.
  2. Combine whole wheat flour, oats, flax seeds, cinnamon, baking soda, baking powder and salt.
  3. In a separate bowl, mix together egg, maple syrup, MCT oil, vanilla, banana and coconut milk.
  4. Gradually pour egg mixture into the flour mixture and stir until batter is combined.
  5. Fold in pecans.
  6. Divide the batter into six muffin cups and bake for 15 – 18 minutes.
  7. Allow to cool and enjoy.

Pecan Protein Pancakes

Description

A power packed breakfast that’s made in just 15 minutes. Combine pecan pieces, bananas, rolled oats, protein powder and cinnamon for protein pancakes that are made even more nutritious with pecan halves on top.

Ingredients

  • 1 medium banana
  • 2 large eggs
  • 2/3 cup rolled oats
  • 1/4 teaspoon cinnamon
  • 2 scoops protein powder
  • 1/4 cup pecan pieces
  • 1/4 cup pecan halves
  • 1/4 cup maple syrup (optional)

Instructions

  1. Add banana, eggs, rolled oats, cinnamon, and protein powder to a blender. Blend on medium speed until mixture is well blended.
  2. Heat a large non-stick skillet over medium high heat. Pour 1/4 cup of batter into heated pan for each pancake. Sprinkle each pancake with about 1 tablespoon pecan pieces. When edges of pancake begin to look dry, after about 30 to 45 seconds, flip and cook on second side for about 15 seconds or until pancakes are cooked through.
  3. Repeat with remaining batter. Top pancakes with pecan halves and drizzle with maple syrup if desired. Serves 2 to 3.

Superfood Pecan Energy Bars

Description

The whole family will love these superfood pecan energy bars. They’re simple and nutritious, making them a perfect on-the-go snack! Recipe submitted by Sonja and Alex Overhiser, A Couple Cooks.

Ingredients

  • 15 Medjool dates (9 ounces)*
  • 1 cup raw pecan halves
  • 1/2 cup gluten free oats
  • 1 tablespoon chia seeds
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon kosher salt

Instructions

  1. Preheat the oven to 200 degrees F.
  2. Place the dates in the food processor and process or pulse until they are chopped and a rough texture forms. Then, add the remaining ingredients and process for a minute or so until a crumbly dough forms.
  3. Line a baking sheet or jelly roll pan with parchment paper. Dump the dough into the center of the parchment paper and use a rolling pin to roll it into a rectangle that is 6” x 10.5”. Cut the dough into 14 bars that are 1.5” x 3” or into a desired shape.
  4. Bake the bars for 30 minutes (this step helps to make the texture more dry and less sticky). Cool the bars to room temperature, then store refrigerated in a sealed container between sheets of wax paper.
  5. To package them for on-the-go snacking: cut out 4” x 6” rectangles of wax paper, wrap them around the bars, and secure them with tape.

Pecan Crusted Air Fryer Pork Chops

Description

Crispy on the outside, juicy and tender on the inside, this gluten-free alternative to traditional pork chops will be a family favorite. By using pecans in place of breadcrumbs and an air fryer in place of traditional frying, you have a more nutritious alternative to fried pork chops without sacrificing flavor. Recipe submitted by Amy Rains, Wholesomelicious.

Ingredients

  • 1 cup pecan pieces
  • 1/3 cup arrowroot or corn starch
  • 2 teaspoons Italian seasoning
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/4 teaspoon sea salt, plus more to taste
  • 1 large egg
  • 1 teaspoon Dijon mustard, plus more for serving
  • 1 tablespoon water
  • 2 garlic cloves, crushed
  • 6 medium sized boneless pork chops (trimmed of any fat)

Instructions

  1. Preheat the air fryer to 400 degrees F.
  2. In a medium sized bowl, mix together pecans, arrowroot starch, Italian seasoning, onion powder, garlic powder and sea salt.
  3. In a separate bowl, whisk together egg, Dijon mustard, water, and garlic.
  4. To make the pork chops*: first cover the pork chops in the egg mixture, then transfer to the bowl with the pecan mixture to coat all sides. Repeat with remaining pork chops. Place 3 pork chops in the air fryer basket.
  5. Cook pork chops for 6 minutes, flip, then cook for an additional 6 minutes. Set aside on a plate.
  6. Repeat with remaining pork chops.
  7. Serve hot with extra Dijon mustard (if using).

*Note: If you don’t have an air fryer, coat the pork chops using the same method, then sauté the pork chops for 5-6 minutes per side in an oiled skillet over medium-high heat.

Toasted Oat and Pecan Smoothie

Description

Pecans take center stage in this smoothie recipe along with oats, hints of banana, cinnamon, maple and vanilla for a nutritious breakfast that will start your morning with plant protein. Recipe submitted by Brandon Matzek, Kitchen Konfidence.

Ingredients

  • 1 cup raw pecan halves
  • 1/2 cup old-fashioned oats
  • 1 cup whole milk
  • 1 cup whole Greek yogurt
  • 2 bananas, cut into slices and frozen
  • 3 tablespoons maple syrup
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • Pinch of kosher salt
  • Grated nutmeg, for topping (optional)
  • Pecan pieces or pecan halves, chopped (optional)

Instructions

  1. Preheat an oven to 350 degrees F. Place oats and pecan halves on a rimmed baking sheet, and bake in the oven, stirring occasionally, until toasted and fragrant (12 to 15 minutes).  Let cool completely.
  2. Add toasted oats and pecans to a blender, and blend until finely ground. Add milk, yogurt, frozen bananas, maple syrup, cinnamon, vanilla and a pinch of salt, then blend until smooth. Divide between 2 glasses and top with grated nutmeg and pecan pieces or pecan halves, chopped if using. Enjoy immediately.

Pecan Chicken Meatballs

DESCRIPTION

These pecan chicken meatballs pack a lot of flavor and can be served alongside a dipping sauce for an appetizer or over your favorite pasta as an easy weeknight main the whole family will love. Recipe submitted by Aubrey Cota, Real Housemoms.

Ingredients

  • 1 pound ground chicken
  • 1/4 cup spinach, chopped
  • 1 tablespoon fresh lemon juice
  • 1 egg
  • 1 teaspoon minced garlic
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon cayenne pepper, optional
  • 1 cup raw pecan pieces or pecan halves, finely chopped

Instructions

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. In a large bowl, combine ground chicken, spinach, lemon juice, egg, garlic, onion powder, paprika, salt, pepper, cayenne (if adding), and 1/2 cup pecans.
  3. Mix all ingredients together until well combined.
  4. Roll chicken mixture into meatballs, a little over 1 tablespoon of mixture each.
  5. Place reserved 1/2 cup pecans in a bowl. Roll meatballs in pecans to coat, and then place on prepared baking sheet.
  6. Bake for 20 to 30 minutes until meatballs are cooked through.
  7. Serve warm with sauces for dipping or over pasta of your choice as a main dish. Makes about 25 meatball. Serves 5.

Pecan Baked Apples

DESCRIPTION

Baked apples are a classic fall dessert and this version is made sweeter (and more nutritious) with pecans. Combine pecans, brown sugar and fresh apple slices for a comforting dessert that can be served on its own or alongside ice cream.

INGREDIENTS

  • 1 cup raw pecan pieces
  • 4 tablespoons unsalted butter, at room-temperature
  • 1 cup brown sugar
  • 1 teaspoon ground cinnamon
  • 1/8 teaspoon nutmeg
  • 1/2 teaspoon kosher salt
  • 5 apples, cored and cut in half
  • 3 1/3 cups vanilla ice cream, for serving (optional)

Instructions

  1. Preheat oven to 375 degrees F. Butter a 9-inch-by-13-inch casserole dish.
  2. In a bowl, combine pecans, brown sugar, cinnamon, nutmeg, and kosher salt. Stir to combine. Using a fork, cut the butter into the brown sugar mixture until it resembles pea-sized crumbs.
  3. Add the apple halves to the prepared casserole dish. Evenly sprinkle the brown sugar mixture over the top of the apples. Cover the dish with aluminum foil and bake, covered, for 15 minutes. Remove the foil and bake for an additional 15 minutes, or until the apples are tender.
  4. Serve warm. If you’d like, top each apple with around 2/3 cup ice cream and a generous drizzle of the caramelized brown sugar mixture at the bottom of the pan.

Mini Pecan Lemon Berry Tarts

DESCRIPTION

Using 3-ingredient mini pecan crusts as your base, these light and springy lemon berry tarts are flavorful individual desserts perfect for your next gathering.

Ingredients

  • Mini Pecan Crusts
  • 2 cups pecan pieces or halves
  • 2 tablespoons sugar
  • 1/4 cup butter, melted

  • Lemon Filling
  • 1/2 cup lemon curd
  • 1/2 cup berries (blueberries or raspberries)
  • Powdered sugar for dusting (optional)

Instructions

  1. Make the mini pecan crusts: Preheat oven to 350 degrees F. Line a mini muffin tin with paper liners or spray with non-stick spray.
  2. Add pecans, butter, and sugar to a food processor. Blend until mixture comes together to form a coarse dough.
  3. Scoop about 2 teaspoons of the pecan mixture in each muffin tin. Use the back of a wooden spoon or your fingers to press mixture evenly along the bottom and up the sides of each muffin cup.
  4. Bake for 12 minutes or until crusts are golden brown. Allow crusts to cool completely before removing them from pan.
  5. Assemble crusts: Spoon 1 teaspoon of lemon curd into each mini pecan crust. Top with 1 raspberry or 3 small blueberries. Dust with powdered sugar if desired. Makes 24 crusts.

Cherry Pecan Energy Bites

DESCRIPTION

With just a few simple ingredients, whip up these cherry pecan energy bites in under 10 minutes for a nutritious, power-packed snack! Chock full of super foods including pecans, cherries and oats – they’re deliciously packed with nutrients.

Ingredients

  • 1 cup toasted pecan halves or pieces
  • 1 cup dried cherries
  • 4 medjool dates, pitted
  • 1/4 cup old-fashioned oats
  • 1 tablespoon cacao powder, plus more for coating
  • 1 teaspoon vanilla extract

Instructions

  1. Add all of the ingredients to the bowl of a food processor.
  2. Pulse until the ingredients begin to bind and form a loose dough-like ball.
  3. Roll into 1-inch balls. Roll the balls in cacao powder (optional) and transfer to an airtight container. Refrigerate until ready to serve. Makes 10 to 12 energy bites.

Notes

  • To make this recipe gluten-free, substitute 1/4 cup of certified gluten-free old-fashioned oats.
  • The energy balls will stay fresh in the refrigerator for up to 7 days.