Pumpkin Custard

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cb_LowFat300pumpkins-2Pumpkin is a great, cheap, underused source of beta-carotene. Forgo the high-fat crust of a pumpkin pie and enjoy this scrumptious, easily prepared dessert. If you’re using canned pumpkin, be sure that it’s an unsweetened puree, not pumpkin pie filling.

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Pumpkin Custard
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 8
 
Ingredients
  • 2 cups cooked pumpkin (16-ounce can)
  • 1½cups evaporated skimmed milk (12-ounce can)
  • 2 eggs
  • 3 egg whites
  • ¾ cup pure maple syrup or brown sugar
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ½ teaspoon ground ginger
  • fresh apple slices (optional)
Instructions
  1. Preheat the oven to 350°.
  2. Prepare eight 6-ounce baking cups, such as custard cups or ramekins, with a light coating of cooking spray.
  3. Arrange the cups in a shallow, flat-bottomed baking pan.
  4. Whirl all of the ingredients except the apple slices in a blender until smooth.
  5. Pour the custard into the baking cups.
  6. Pour boiling water into the baking pan to about a 2-inch depth.
  7. Bake for about 45 to 60 minutes, until a knife inserted in the center comes out clean.
  8. Remove the cups from the hot water and cool at room temperature, then refrigerate.
  9. Serve chilled, garnished with fresh apple slices, if desired.
Notes
PER 6-OZ SERVING: 152 CALORIES, 7.4 G PROTEIN, 2.1 G FAT, 27 1 G CARBOHYDRATES, 7 G SATURATED FATTY ACIDS, .3 G POLYUNSATURATED FATTY ACIDS, .7 G MONOUNSATURATED FATTY ACIDS, 68 MG CHOLESTEROL, 231 MG SODIUM, .7 G TOTAL DIETARY FIBER