The New Skillet Supper:
Georgia Pecans Add Taste, Crunch To One-Dish Dinners

ATLANTA – Fresher, healthier more flavorful. If we could wave a magic whisk over our cooking ingredients, these are the kinds of modern dishes most of us would instantly create. But in this world of reality cooking, those who want to make fast, healthy, delicious foods must rely on their mortal powers of ingenuity—or some really good recipes.

Either way, cooks are bound to discover that some of the best contemporary dishes are makeovers of classic ones; familiar cold-weather dishes that don’t intimidate, but can withstand some flavor remodeling. Take the traditional skillet supper, for example. By adding interesting ingredients—like snappy, fresh-tasting Georgia pecans and feather-light couscous—to a predictable wintertime main dish, texture and flavor get a much-needed facelift. Then if preparation techniques are streamlined and saturated fat is reduced wherever possible, the skillet supper is transformed into a thoroughly modern meal, and a smart addition to every busy cook’s repertoire.

According to the Georgia Pecan Commission, the distinctive rich, nutty taste of pecans is a natural match for one-dish meals with seafood, chicken and beef. The pecan’s crunchy texture also lends itself to a variety of meatless meals, breads, salads and even soups.

“Georgia historically grows more pecans than any other state in the nation,” says Charles M. “Buddy” Leger, chairman of the Georgia Pecan Commission. “We produce an average of 88 million pounds a year.”

Leger advises that a good time to purchase pecans is during the fall harvest, approximately mid-October through early December. The state’s governor traditionally proclaims November as Georgia Pecan Month, when the Georgia pecan harvest is at its peak.

Although pecans are harvested in the fall, the Georgia Pecan Commission wants consumers to know what Georgia pecan growers have known all along—that pecans will remain fresh year-round through proper storage.

“Pecans are perishable,” says Leger. “We advise consumers to refrigerate and store their pecans in airtight containers for up to nine months or freeze in zipper-lock freezer bags for up to two years. Unshelled pecans can be stored in airtight containers in a cool, dry place for three to six months.”

When it comes to reinventing one-dish meals, success depends on using enough ingredients to give a dish character, but not so much as to create a muddle of flavors. Like casseroles, skillet suppers can easily fall victim to the dullness that comes from too many competing ingredients. Less is more, in this case, especially if a particular food can simultaneously contribute great flavor, texture, substance, and healthfulness to a dish. Pecans lend all these qualities to sweet and savory recipes, including Skillet Salmon with Georgia Pecan Hash. Pecans are stirred into the staples of hash—potatoes, peppers, and onions—to give crunch and hearty taste to this simple mixture. Topped off with skillet-seared salmon, the pecan-fortified hash is a splendid quick supper, not to mention a wonderful indulgence for brunch.

Changing the method of skillet cooking can also be a means of sprucing up old favorites. Whereas old-fashioned skillet recipes often call for all the ingredients to be tossed in at once and cooked by a one-time-fits-all approach, a new step-wise method takes into account the tastiest way to treat individual ingredients. In Chicken with Asparagus, Pecans, and Couscous, for instance, strips of boneless, skinless chicken breast are first browned and partially cooked in the skillet, then set aside until the final step of cooking when all the ingredients come together. Done in stages, this method allows the chicken to be cooked through without overcooking the asparagus and couscous, while the warm, chopped pecans still retain its chewiness.

Another way to reinterpret the skillet supper is to add healthy, imaginative touches to venerable ethnic recipes culled from the category of stovetop cooking. For example, a Spanish Casserole—or tortilla as it is referred to in Spain—is a thick potato and onion tart prepared in a skillet, similar to an Italian frittata but made with much less egg. A simple dish, often served as tapas (an appetizer) or for lunch, the tortilla Española can be turned into satisfying supper fare when the nutty crunch of pecans and crumbled sausage are added to the recipe. Likewise, in a traditional Asian stir-fry such as Spicy Onion Beef with Broccoli and Pecans, replace the standard water chestnuts with pecans, adding more flavor, texture and nutritional goodness to the original creation.

Faced with today’s health concerns, cooks can use the wholesome benefits of pecans to their advantage when updating skillet recipes. Not only are these crunchy nuts an excellent source of vitamins, minerals and fiber, pecans also contain high amounts of oleic acid, a fatty acid that has a protective effect on the cardiovascular system.

According to the Georgia Pecan Commission, studies suggest that just ¾ cup of pecans a day can act to lower blood levels of unhealthy LDL fats, while not diminishing good HDL levels. Because pecans are so versatile and instantly edible, meeting this recommended amount is effortless.

Compatible with skillet suppers and other main dishes, pecans also can be enjoyed in all kinds of breakfast and lunch dishes. As one of nature’s healthiest, convenient snacks, Georgia pecans can simply be eaten out of hand. For more pecan recipes, information and sources for Georgia pecans, visit the Georgia Pecan Commission Web site at www.georgiapecans.org.

Pecans: ‘A Health Nut’

Studies now support the health benefits of the “good fat” in certain nuts (including pecans), and the Food and Drug Administration (FDA) recently approved a health claim petition for food labels stating, “Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease.” For more information, go to FDA’s Web site at www@fda.gov.

Studies suggest that the high content of monounsaturated fat, the so-called “good fat,” in pecans has a protective effect on blood lipid levels. Just a handful (about ¾ cup) of pecans a day may help to lower bad LDL fats in the blood, but does not affect levels of good HDL fats.

(EDITOR’S NOTE: THE FDA health claim was approved on July 15, 2003. The new program was scheduled to formally start in September 2003.)

Skillet Savvy

• To significantly cut down on cooking oil in recipes, use a non-stick skillet. Choose a premium quality pan with several coats of nonstick finish and an aluminum core that conducts heat well.
• If budget and space allows, keep a second, cast iron skillet handy for those skillet dishes that go into the oven or under the broiler to finish. Be sure to dry it thoroughly after washing to prevent rusting, then lightly oil the surface.
• To enhance the flavor of pecans, whole spices and seeds in recipes, lightly toast them in a skillet. To toast shelled pecans, spread the nuts in an even layer in skillet. Heat over medium flame, shaking the pan occasionally and stirring the nuts, until color darkens slightly, a nutty fragrance is released, and the pecans are crisp—about eight to ten minutes.
• Not enough skillets? Pecans can also be toasted by baking in a 300° oven for 15 minutes, until slightly darkened and fragrant. Stir the pecans occasionally for an even color.

Source: Georgia Pecan Commission