Heart Healthy
With their crunchy texture and rich flavor, pecans are a delicious way to make snacks satisfying, and they’re good for your health. Like other nuts, pecans are a good source of fiber, protein, and antioxidants. In this recipe, the combination of spices provide layers of sweetness without the need for excess added sugar.
Print Recipe
Heart-Healthy Maple-Spiced Pecans
-
Servings:
8
Ingredients
-
1 egg white -
2 tablespoons pure maple syrup -
2 teaspoons cinnamon -
1 teaspoon ginger -
1/2 teaspoon cayenne -
1/4 teaspoon salt -
1/2 pound pecan halves -
Cooking spray
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 325°F. -
In a large glass or metal bowl, whisk the egg white until frothy. -
Whisk in the maple syrup. -
Whisk in the cinnamon, ginger, cayenne, and salt. -
Using a spatula, gently fold the pecans into the egg whites, coating them evenly. -
To prevent the nuts from sticking, line a baking sheet with a silicone baking mat, or lightly spray the baking sheet with cooking spray. Spread the pecans onto the baking sheet in a single layer, separating any nuts that stick together. -
Bake for 8 minutes. -
Remove the baking sheet from the oven. Using a spatula or spoon, break up any clumps. Bake for 7 minutes. -
Remove the baking sheet from the oven. Stir the nuts so they do not stick together. Cool the nuts completely before storing them in an airtight container.
Tip: Serve the nuts as a snack, or use them as a topping for yogurt or in your favorite salad.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 214 | |
|---|---|---|
| Total Fat | 20.5 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 6.0 g | |
| Monounsaturated Fat | 11.5 g | |
| Cholesterol | 0 mg | |
| Sodium | 80 mg | |
| Total Carbohydrate | 8 g | |
| Dietary Fiber | 3 g | |
| Sugars | 5 g | |
| Added Sugars | 3 g | |
| Protein | 3 g | |
Dietary Exchanges
1/2 other carbohydrate, 4 fat
-
Servings:
8
Ingredients
-
1 egg white -
2 tablespoons pure maple syrup -
2 teaspoons cinnamon -
1 teaspoon ginger -
1/2 teaspoon cayenne -
1/4 teaspoon salt -
1/2 pound pecan halves -
Cooking spray
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 325°F. -
In a large glass or metal bowl, whisk the egg white until frothy. -
Whisk in the maple syrup. -
Whisk in the cinnamon, ginger, cayenne, and salt. -
Using a spatula, gently fold the pecans into the egg whites, coating them evenly. -
To prevent the nuts from sticking, line a baking sheet with a silicone baking mat, or lightly spray the baking sheet with cooking spray. Spread the pecans onto the baking sheet in a single layer, separating any nuts that stick together. -
Bake for 8 minutes. -
Remove the baking sheet from the oven. Using a spatula or spoon, break up any clumps. Bake for 7 minutes. -
Remove the baking sheet from the oven. Stir the nuts so they do not stick together. Cool the nuts completely before storing them in an airtight container.
Tip: Serve the nuts as a snack, or use them as a topping for yogurt or in your favorite salad.