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Rosemary Sweet and Spicy Nuts
Nuts are a good protein source and handy on-the-go snack. While they are great eaten plain, coating them with a mixture of spices and aromatic chopped fresh rosemary leaves makes them even more enjoyable.
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Suit your own flavor cravings by being a little generous with your seasonings. If you want more heat, up the cayenne or add a pinch or two of black pepper. Add a bit more brown sugar for something sweeter. If you want milder flavors, take it down a notch and use less.
The nuts may seem slightly soft after cooking, but they will continue to crisp up as they cool. Store extras in a zip-top bag or airtight container. They can also be frozen and taken out as needed. Defrost completely before eating.
Ingredients
12 SERVINGS
- 2 tablespoons chopped fresh rosemary leaves
- 2 tablespoons packed light brown sugar
- 1 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 1 egg white
- 3 cups assorted unsalted nuts, such as cashews, almonds, walnuts, and/or pecans
Tip: For added calories, top sandwiches with grated Cheddar cheese or melt some on the bun before serving.
Instructions
Preheat the oven to 300 degrees. Line a rimmed baking sheet with parchment paper.
In a bowl, combine the rosemary, brown sugar, salt, and cayenne pepper.
In a medium bowl, beat the egg white until frothy. Add the nuts and stir well to coat. Add the spice mixture and stir well to coat.
Spread the nuts in a single layer on the parchment. Bake for 18 to 22 minutes, stirring once, or until golden brown and fragrant. Cool on the baking sheet.
Per serving
Calories: 210
Fat: 18 g
Saturated fat: 2 g
Cholesterol: 0 mg
Sodium: 170 mg
Carbohydrate: 9 g
Dietary fiber: 2 g
Sugars: 4 g
Protein: 5 g
Calcium: 40 mg
Potassium: 180 mg
- Excerpted from
What to Eat During Cancer Treatment
Copyright ©2018 American Cancer Society.
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