Heart-healthy , low-fat recipes: Crustless pumpkin pie

Monday, January 17, 2011

Crustless pumpkin pie

Do you love pumpkin pie as much as I do?

It's the healthiest holiday dessert that exists! But you can make it a PERFECT holiday, or any-time-of-the-year, dessert.

Forget the crust.

Take your favorite pumpkin pie filling recipe.

Substitute non-fat evaporated milk for the regular kind.

For every egg, substitute 2 egg whites.

Add 1/2 cup of flour (ideally 1/2 cup of whole-wheat flour) to the mix.

Spray a pie pan with Pam, and pour the filling in.

Bake at 350 degrees for 45 to 50 minutes.

Serve with a tablespoon full of lower fat Cool Whip.

You'll think you are sinning, but you aren't.

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Tips for using these recipes

I do not used canned beans, although that's what the recipes call for. I buy dry beans in a one-pound bag, cook them with no salt, drain them, and divide them into four freezer bags to use in my recipes. Each bag is a very generous substitue for a can of beans, and there's no salt added. Even accounting for the cost of propane to cook them for an hour and a half, they're still a third the cost of canned beans. I always have a supply of pinto beans, black beans, red or kidney beans, and garbanzo beans in the freezer ready to use in recipes.

If we have leftover holiday turkey, I freeze it in two-cup portions and use it in place of chicken in any of these recipes. Lacking leftover poultry, I buy a ten-pound bag of chicken leg quarters, boil the whole mess in plenty of water, remove skin and bones when it's cool, and put it in the freezer in two- and four-cup amounts. I cool the broth it was cooked in, remove the fat, and bag it up for the freezer; canned chicken broth is diluted and salted, and costs a dollar a can. From the ten pounds of chicken that cost me five or six dollars, I get eight to ten cups of diced chicken and at least a dozen two-cup portions of broth.