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Pecan Pie

This deliciously healthy recipe for pecan pie has been adapted from The Omega-3 Life Program. As always, I’ve substituted canola margarine/spread for butter, which is high in saturated fat. I’ve also substituted sugar-free maple-flavoured syrup for golden syrup to lower the calories and make it more suitable for those with insulin resistance, pre-diabetes or diabetes.

Makes about 12 small serves
Preparation time: 30 minutes
Cooking time: 35–40 minutes

Ingredients:

Canola pastry:

  • 1¼ cups plain white flour
  • 80g canola spread/margarine
  • Cold water

Filling:

  • 200g pecan nuts
  • 60g canola spread
  • 50g brown sugar
  • ¼ cup sugar-free maple-flavoured syrup
  • 2 omega-3 eggs or regular eggs, lightly beaten
  • 2 tablespoons white self raising flour
  • 2 teaspoons vanilla extract
  • 1/8 teaspoon powdered cinnamon

Method

  1. Sift flour and rub in spread/margarine until the mixture is of the consistency of fine breadcrumbs. Add enough cold water to form a dough.
  2. Roll out to a thickness of about 3mm and line the base and sides of a lightly greased 24–25 cm flan dish and bake blind at 190°C/375°F for 10 minutes.
  3. Arrange the pecans on the base of the flan.
  4. Cream canola spread and sugar. Mix in the omega-3 eggs, sugar-free maple-flavoured syrup, vanilla and cinnamon. Stir in the flour.
  5. Carefully spoon the egg mixture into the pastry case.
  6. Bake at 180°C/350°F for 10 minutes. Reduce heat to 170°C/325 °F and bake for another 15–20 minutes. Serve either hot or cold.
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