Recipes
Pumpkin Pie
Makes 8 servings
Your holidays will be complete with this healthful version of traditional pumpkin pie.
1/2 cup sugar or other sweetener
4 tablespoons cornstarch
1 teaspoon cinnamon
1/2 teaspoon powdered ginger
1/8 teaspoon ground cloves
1/2 teaspoon salt
1 15-ounce can solid-pack pumpkin
1 tablespoon molasses
1 1/2 cups fortified soy- or rice milk
1 9-inch Fat-Free Pie Crust (see recipe) or commercial pie crust
Preheat oven to 400oF.
In a large bowl, mix sugar or other sweetener, cornstarch, cinnamon, ginger, cloves, and salt. Blend in pumpkin, molasses, and non-dairy milk. Pour into crust and bake 15 minutes.
Reduce heat to 350oF and bake 45 minutes. Cool before cutting.
Per serving (1/8 of pie with Fat-Free Pie Crust):
182 calories
1.2 g fat
0.3 g saturated fat
6.1% calories from fat
0 mg cholesterol
3.8 g protein
41.3 g carbohydrate
20.1 g sugar
3.8 g fiber
268 mg sodium
86 mg calcium
5.6 mg iron
2.7 mg vitamin C
3690 mcg beta-carotene
1.4 mg vitamin E |
Per serving (1/8 of pie with commercial crust):
198 calories
6.1 g fat
1.5 g saturated fat
27.8% calories from fat
0 mg cholesterol
3.3 g protein
33.8 g carbohydrate
17 g sugar
2.6 g fiber
280 mg sodium
81 mg calcium
2 mg iron
2.5 mg vitamin C
3690 mcg beta-carotene
1.3 mg vitamin E |
Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.
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