While pistachios are often associated with high-fat foods that are best left for occasional snacking, the truth is, these nuts are nutrient-dense and packed with protein, fiber, antioxidants and better cardiovascular benefits than any other nut. Here are some surprisingly tasty ways to incorporate these nutritious nuts into mouthwatering menus.

The recipes below were developed in the Metabolic Diet Study Center at Pennsylvania State University in University Park, Pa., and used in research, which concluded that a daily handful of pistachios – about 1.5 to 3 ounces – can help lower cholesterol.

Pistachio Crunch Muffins

2 cups whole-wheat flour
¾ cup brown sugar, packed
½ cup old-fashioned oatmeal, dry
½ cup pistachio kernels, chopped
1 Tbsp. baking powder
1 Tbsp. orange peel
½ tsp. salt
¾ cup skim milk
½ cup unsweetened applesauce
½ cup canola oil
1 egg (or ¼ cup Egg Beaters)

Mix flour, sugar, oats, pistachios, baking powder, orange peel and salt in bowl, stirring with spoon until well blended. Add milk, applesauce, oil and egg all at once. Stir lightly just to mix. Don't over mix or texture will suffer. Spoon into 12 greased or paper-lined muffin cups.  Spoon topping over. Bake at 400 degrees F for 18 to 22 minutes or until golden brown, turning pan around after 15 minutes for most even browning. Cool 5 minutes, then remove from pan and cool on wire rack. Makes 12 large muffins. 

1 muffin = 98 grams (g), 334 calories, 8.7 g protein, 35 g carbs, 18 milligrams cholesterol, 19 g total fat (2.3 g sat, 10 g monounsat, 6 g polyunsat)

Pistachio Banana Bread Muffins

2 cups whole-wheat flour
¾ tsp. baking soda
½ tsp. salt
½ cup white granulated sugar
½ cup brown sugar, packed
¼ cup butter
½ cup Egg Beaters
4 medium-sized, ripe bananas
1/3 cup fat-free sour cream
1/8 tsp. ground cardamom (or substitute 1 Tbsp. vanilla extract)
½ cup pistachio nuts, chopped

Preheat oven to 350F.

In a medium-sized bowl, combine flour, baking soda and table salt, stirring with a whisk. Set aside.

In a large bowl, combine the sugars and the butter and beat with hand mixer until well-blended. Add the Egg Beaters to the sugar/butter mixture and beat well. Add the banana, sour cream, and cardamom and beat until well-blended. Then, add the flour mixture and beat at a low speed, just until moist. Stir in pistachios, making sure they are incorporated evenly throughout the batter. 

Spray muffin tin with non-stick cooking spray (such as Pam).  Distribute batter evenly among the 12 muffin tins. Place in oven for 17 minutes and check for doneness. Muffins are done when a toothpick inserted into the center of each muffin comes out clean. Makes 12 generous muffins.

1 muffin = 120 grams, 336 calories, 9 g protein, 48 g carbs, 11 mg cholesterol, 14 g total fat (3.3 g sat, 6.9 g monounsat, 3.3 g polyunsat)

Pistachio Pesto

2 cups basil leaves
2 garlic cloves
1 cup pistachio kernels
½ cup olive oil
½ cup Parmesan cheese
1 grind black pepper

Place basil leaves, garlic cloves and pistachio kernels in a food processor. Process until smooth, leaving just a bit of texture. With the food processor’s motor still running, slowly sprinkle in olive oil through the feed tube. Add Parmesan cheese and a grind of black pepper.  Process to combine. Pesto will keep covered in the refrigerator for up to 3 days.  Bring to room temperature before serving.

To store Pesto for a later date or upcoming party, transfer pesto to an ice cube tray. Cover the tray and freeze. When frozen, pop out the cubes into a freezer-safe bag and seal. Store in the freezer until ready for use. Thaw in the refrigerator the night before intended use. Makes 1 cup.

2 Tbps. = 30 grams, 157 calories, 4 g protein, 4 g carbs, 2.9 mg cholesterol, 15 g total fat (2.4 g sat, 2.5 g monounsat, 2.9 g polyunsat)

Pistachio Chicken Salad

3 cups canned chicken chunks (or boneless, skinless chicken breast, chopped)
1 cup red seedless grapes, sliced
2 tsp. scallions, minced
2 Tbsp. fat free mayonnaise
2 Tbsp. fat free sour cream
2 Tbsp. lemon juice
¼ cup unsalted pistachios, chopped

Combine ingredients in a large bowl and mix thoroughly to evenly distribute. Serve atop your favorite whole grain bread or atop a bed of mixed greens. Makes 6 servings.

½ cup = 94 grams, 179 calories, 10 g protein, 13 g carbs, 10.4 mg cholesterol, 10.8 g total fat (1.5 g sat, 5 g monounsat, 3 g polyunsat)

California Style Pistachio Salad

Dressing:

1 clove garlic, finely minced
1 tsp. Dijon mustard
1 Tbsp. balsamic vinegar
6 Tbsp. orange juice (~ 1 orange, freshly squeezed)

Salad:

3 cups mixed greens
8 ounces boneless, skinless chicken breast, grilled and sliced
1 tart apple, quartered and sliced
½ cup blue cheese, crumbled
½ cup shelled pistachios

For the dressing, mix together the ingredients with a wire whisk. Let set to mellow flavors. Wash and dry the mixed greens and divide equally among 4 salad plates. Divide chicken, apple slices, blue cheese, and pistachios over salad. Drizzle dressing over each. Makes 4 servings.

Dressing: 2 Tbsp. = 29 grams, 15 calories, 0.3 g protein, 3.3 g carbs, 0.1 g total fat

Salad: 416 calories, 29.8 grams protein, 24.2 g carbs, 7.4 g dietary fiber, 24.3 g total fat (4.5 g sat, 11.7 g monounsat, 6.5 g polyunsat)

Pistachio Granola

2/3 cup packed brown sugar
¼ cup apple juice
2 cups regular oats
2/3 cup chopped pistachios
2/3 cup All Bran cereal
2/3 cup raisins
½ tsp. ground cinnamon
¼ tsp. salt

Spray a large nonstick skillet with cooking spray. Combine sugar and apple juice in skillet and cook over medium-high heat for 3 minutes or until sugar dissolves, stirring frequently. Stir in oats and remaining ingredients; cook 5 minutes or until granola is lightly browned, stirring frequently. Spread granola mixture on a large cookie sheet lined with aluminum foil (sprayed with cooking spray). Allow to cool slightly and place in convection oven for 3 to 5 minutes to allow granola to harden.  Remove from over and allow to cool completely. Once cool, store in an airtight container for up to a week. Makes 5 cups.

½ cup = 56 gram, 199 calories, 4.4 g protein, 33.6 g carbs, 5.8 g total fat (0.5 g sat, 3 g monounsat, 1.8 g polyunsat)