Thursday, November 14, 2013
Easy Pumpkin Pie
2 Egg Beaters (1/2 c.)
1 can (16 oz.) solid pack pumpkin
½ c. sugar + 3 packets Stevia in the Raw
1 tsp. cinnamon
½ tsp. ground cloves
12 oz. can Pet Light evaporated skim milk
1 (1.3 oz.) fat-free Cool Whip for topping
Graham Cracker Crust:
12 full-sized (or 2 c. crushed) Keebler Low Fat Cinnamon Crisp Graham Crackers
1 T. sugar + 1 packets Stevia in the Raw
¼ cup water mixed with 1 tbsp Butter Buds
Preheat oven to 425° F. Mix filling in order given. Mix together crust ingredients and press into pie pan, sprayed with non-fat cooking spray. Pour filling into crust and bake 10 minutes. Reduce heat to 350° F. and bake 40-45 more minutes (or until knife inserted near center comes out clean). Garnish with Cook Whip.
(Yields filling for 2 pies – Serves 16) Per Serving: 118 calories, 0.4 g fat
Compared to 680 calories in a wedge of pecan pie!
A typical holiday meal usually looks something like this:
6 oz. baked turkey with skin 350 17
1 c. stuffing
½ c. gravy
1 c. mashed potatoes 200 10
½ c. green bean casserole 155 7
2 rolls (buttered)
½ c. sweet potato casserole 176 25
1 piece pumpkin pie 350 12Grand caloric and fat intake 1966 134 (61% fat)
The revised low-fat holiday meal looks something like this:
6 oz. white skinless turkey 260 1.3
½ c. low-fat stuffing 100 0.4
½ c. fat free gravy
½ c. low-fat mashed potatoes 85 1
½ c. green bean casserole 106 1
1 roll (no butter) 80 1
Low-fat pumpkin pie 135 1Grand calorie and fat intake 821 5.8 (6%)
Wow, you can save over 1,000 calories and 128 grams of fat by revising your holiday menus. Don't let the holidays make you loosen your belt. Try cutting out the fat this year with these tips.
- Select a plain turkey that is not pre-basted.
- Use butter-flavored PAM and chicken broth for basting the turkey, instead of butter.
- Select skinless white meat over dark meat with skin.
- Beware of most gravies and juices (that is where the fat hides).
- Substitute light butters (Smart Balance, Brummel & Brown) in place of margarine in stuffing, potatoes, veggies and gravies.
- Cook stuffing in a dish, versus in the turkey, to prevent excess fat absorption.
- Use evaporated skim milk and skim milk in place of cream and whole milk in pies, soups and sauces.
- Use reduced fat pie crusts or make graham cracker crusts with low-fat graham crackers and Butter Buds.
- Cut the sugar in your desserts by 1/3.
- Use egg beaters or 2 egg whites for one egg.
- Replace nuts (2 tsp.=170 calories and 25 g. fat) with Grape Nuts cereal.
- Substitute whip cream with fat-free Cool Whip or Rediwhip.
- Make sure you don't show up a the meal hungry.
- Eat raw veggies and a low calorie dip (I like Otria Greek yogurt dip).
- Popcorn, Indiana FIT is great salty, crunchy snack that is filling for very few calories.
- Rather than focusing on foods you shouldn't eat this season, focus on ones you want to eat. Skipping your favorite foods can lead to frustration. Instead, enjoy smaller portions.