Page 54 - Harnett Life Fall 2019

Simplify Back-to-School Dinners

with Nutritious Meal Plans

Pecan-Crusted Air Fryer
Pork Chops
Cook time: 22 minutes

1 cup pecan pieces
1/3 cup arrowroot starch
2 teaspoons Italian seasoning
1 teaspoon onion powder
1 teaspoon garlic powder
1/4 teaspoon sea salt, plus additional,
to taste
1 large egg
FAMILY FEATURES exploring new dishes that are both 1 teaspoon Dijon mustard, plus
ack-to-school season can nutritious and delicious. additional for serving
be cluttered between after- In fact, according to the Food 1 tablespoon water
school activities, week- and Drug Administration, scientific
Bend sports and evening evidence suggests but does not 2 garlic cloves, crushed
homework – as well as making dinner prove that eating 1 1/2 ounces per 6 medium boneless pork chops,
each night. Creating a master meal day of most nuts, such as pecans, trimmed of fat
plan with quick, simple and nutritious as part of a diet low in saturated fat Heat air fryer to 400 F.
meals is an easy way to take control and cholesterol may reduce the risk In medium bowl, mix pecans, arrow root
of your family’s hectic schedule. Start of heart disease. One serving (28 starch, Italian seasoning, onion powder,
by stocking the pantry with staple grams) of pecans contains 18 grams garlic powder and 1/4 teaspoon sea salt.
ingredients that amp up the nutrition of unsaturated fat and only 2 grams of In separate bowl, whisk egg, 1 tea spoon
and flavor of your family favorites. saturated fat. Dijon mustard, water and garlic.
For example, American Pecans Updating your dinner repertoire Cover pork chops in egg mixture then
are a nutri tious ingredient to have doesn’t have to be complicated. Fuss-free transfer to bowl with pecan mixture to coat
on-hand – among the highest in recipes such as Pizza with Pecan-Herb all sides. Repeat with remaining pork chops.
“good” monounsaturated fats and Topping, Baked Pecan-Crusted Chicken
packed with plant protein, fiber Tenders and Pecan-Crusted Air Fryer Place three pork chops in air fryer basket.
and essential minerals – and “The Pork Chops can be ready in less than Cook pork chops 6 minutes, flip, then cook
Original Supernut” is versatile an hour and put a fresh twist on classic additional 6 minutes. Set aside on plate.
enough for breakfast, lunchboxes, favorites to please parents and kids alike. Repeat with remaining pork chops.
dinners and on-the-go snacking. Discover more back-to-school Serve hot with Dijon mustard, if desired.
Adding one bag to your weekly meal-plan ning recipe inspiration and
grocery list provides a canvas for cooking tips at AmericanPecan.com.