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    Pumpkin Recipes Packed With Nutrition

    Three Tasty Reasons to Move Pumpkins From the Porch to the Pantry
    By
    WebMD Feature

    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).

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