Email it     Talk about it     Print it

From Dietician Michelle Gorman

"The upcoming holiday season is the perfect time to take advantage of all the vitamins, minerals and phytonutrients that pumpkins have to offer. Half a cup of pumpkin puree, canned or fresh, provides just 40 calories, 0.5 grams of fat, no cholesterol and 9 grams of carbohydrate. The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Current research shows that beta-carotene may reduce the risk of developing certain types of cancer, offer protection against heart disease and may help slow some degenerative aspects of aging. In addition to beta-carotene, pumpkin also provides a good source of vitamin C (another powerful antioxidant) and important minerals like calcium, iron and folate. Pumpkins also offer 4 grams of fiber in each half cup!" ~ Michelle

Ingredients:
1/2 c Pumpkin puree
1/4 c Apple juice
3 Egg whites, slightly beaten
1 can (12 oz) Evaporated skim milk, scalded
1 T Pumpkin pie spice
1/4 c Brown sugar

Instructions:
Combine all ingredients in mixing bowl and stir thoroughly. Pour into 1 1/2-quart soufflé dish or 9-inch glass pie plate, sprayed with nonstick cooking spray. Sprinkle with brown sugar. Bake for 35 to 45 minutes in preheated 400 F oven, or until knife inserted near center comes out clean. Makes 6 servings.

Source: www.aboutproduce.com.

Nutrition Information: 116 calories, 0 grams fat, 2 mg cholesterol, 1 gm fiber, 98 mg sodium per ½ cup.