•  Nonstick cooking spray
  •  egg white
  •  teaspoons snipped fresh rosemary or 1 teaspoon dried rosemary, crushed
  •  1/2 teaspoon coarsely ground black pepper
  •  1/2 teaspoon salt
  •  cups walnut pieces, hazelnuts (filberts), and/or whole almonds


  1.  Preheat oven to 350 degrees F. Line a 13x9x2-inch baking pan with foil; lightly coat foil with nonstick cooking spray. Set aside. In a medium bowl, lightly beat the egg white with a fork until frothy. Add rosemary, pepper, and salt, beating with the fork until combined. Add nuts; toss to coat.
  2.  Spread nut mixture in an even layer in the prepared pan. Bake for 15 to 20 minutes or until golden, stirring once.
  3.  Remove foil with nuts from pan; set aside to cool. Break up any large pieces. Store in an airtight container in freezer for up to 1 month. Makes about 3 cups (twelve 1/4-cup servings).

Nutrition Facts Per Serving:

Servings Per Recipe: 12
PER SERVING: 198 cal., 20 g total fat (2 g sat. fat), 102 mg sodium, 4 g carb. (2 g fiber), 5 g pro.

Diabetic Exchanges

Fat (d.e): 2; High-Fat Meat (d.e): 1