Food & Recipes

Pumpkin Recipes Packed With Nutrition

Jack-o'-lanterns are the symbol of Halloween. But don't overlook pumpkins as a source of nutrition. Pumpkins are loaded with vitamin A and fiber, and low in calories. So don't just buy canned pumpkin for pie; keep it in the pantry to whip up one of these quick, homemade pumpkin recipes: pumpkin muffins, pumpkin ravioli, or pumpkin soup. Now that's a year-round treat!

Try these pumpkin recipes from Cooking Light magazine.

Pumpkin Muffins

Ingredients

For 18 servings

• 2 3/4 cups all-purpose flour
• 1 cup granulated sugar
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1 cup canned pumpkin
• 3/4 cup fat-free sour cream
• 1/3 cup fat-free milk
• 1/4 cup vegetable oil
• 1 teaspoon vanilla extract
• 1 large egg
• 1 large egg white
• Cooking spray
• 1 tablespoon granulated sugar
• 1 1/2 teaspoons brown sugar

INSTRUCTIONS

Preheat oven to 375.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture.

Combine pumpkin and next 6 ingredients (pumpkin through egg white); add to flour mixture, stirring just until moist. Spoon the batter into 18 muffin cups coated with cooking spray.

Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins.

Bake at 375 for 25 minutes, or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack. Yield: 18 servings (serving size: 1 muffin).

Nutritional Information

CALORIES 164 (19% from fat): FAT 3.5g (satfat 0.6g, monofat 0.8g, polyfat 1.9g); PROTEIN 3.5g; CARBOHYDRATES 29.7g; FIBER 1g; CHOLESTEROL 12mg; IRON 1.2mg; SODIUM 269mg; CALCIUM 78mg.

Pumpkin Ravioli

INGREDIENTS

For 6 Servings

• 1 cup canned pumpkin
• 1/3 cup grated Parmesan cheese
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 6 wonton wrappers
• 1 teaspoon salt
• 1/2 cup chicken broth
• 1 1/2 tablespoons unsalted butter
• Chopped parsley

INSTRUCTIONS

Combine pumpkin, Parmesan, ¼ teaspoon salt, and black pepper. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water; bring 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt; cook 7 minutes and drain in a colander. Place chicken broth and butter in pan; bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley. Yield: 6 servings (serving size: 4 ravioli).

NUTRITIONAL INFORMATION

CALORIES 162g; FAT 5g (satfat 4g, monofat 1g, polyfat 0g); PROTEIN 6g; FIBER 2g; CHOLESTEROL 17mg; IRON 2mg; SODIUM 505mg; CALCIUM 102mg.

Pumpkin Soup

INGREDIENTS

For 6 Servings

• 1 tablespoon butter
• 1 cup chopped onion
• 3 tablespoons all-purpose flour
• 1/2 teaspoon curry powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground nutmeg
• 2 garlic cloves, crushed
• 1 cup peeled and cubed (1/2-inch) sweet potato
• 1/4 teaspoon salt
• 2 14 1/2-ounce cans fat-free, low-sodium chicken broth
• 1 15-ounce can pumpkin
• 1 cup 1% low-fat milk
• 1 tablespoon fresh lime juice
• 2 tablespoons chopped fresh chives (optional)