Making a Healthy(er) Pumpkin Pie

5 Jan

Pumpkin Pie and healthy aren’t two words that typically go together well. Pie, in it of itself brings on feelings hefty calories. But for me, I must have pumpkin pie this time of year. So I did a lot of searching a couple of years ago, and came across a recipe from Hungry Girl. Surprising to me, pumpkin is actually a great food if you’re watching your waistline.  It’s naturally very low in fat and also rich in vitamins and minerals. It’s the eggs, sugar and thick buttery crust that adds all the extra fat, calories, and ups your sugar intake to keep you up into the wee hours of the night – after your turkey coma, of course! So next year when you get that hankering for a sweet, creamy, pumpkin pie, try this alternative.

Combine pure pumpkin (not to be confused with pumpkin pie filling), evaporated fat-free milk, splenda (sometimes I use half sugar, half sugar substitute, and other times, I use full sugar), and egg whites. I use egg whites instead of the egg substitute since I don’t care for products like that. Then add the syrup, pumpkin pie spice, and salt to the mixture. The mixture will appear very thin, but don’t worry.

And now…the crust debate:

Hungry Girl uses a crust using their popular secret ingredient, ground up fiber one cereal. However, I don’t care for the consistency, so I use ready-made pie crust from the store. Its convenient, and no-fuss. I know its going to bake right and I like it for those reasons. However, when I made this pie on Christmas Day, I forgot to bring the crust over to my parent’s house. In two years, this was the fifth pie I had made there and was use to the ingredients I needed to bring and the ones my parents had on hand. Whoops!

I discovered this mistake on Christmas Eve, so we had planned to go to the store in the morning. Nothing was open when hubby went – he checked five different stores, four different shopping areas — only Starbucks was open (haha!). So my dad decided to surprise us and make a crust. While all the women in the house were out of the kitchen, he tried his hand at his first ever pie crust. You see, my dad is the number one fan of this pumpkin pie. I think he likes it better than any full fat, gourmet, restaurant, or even…yikes…Costo’s pumpkin pie! I was skeptical since my dad is a steak guy – and a great steak guy at that. Put him on the grill, making potatoes, or gravy, and it will taste amazing. Pastry chef? Not so much. Here’s what he turned out:

And into the pie shell went the pumpkin pie mixture. For reference, this dish is a 9 inch pan.

We’ve learned to time this with eating dinner and put the pie in when the holiday meat of choice (turkey, prime rib roast, etc) comes out of the oven. The pie takes about 45 minutes. We let meat rest for about 20 minutes. And take out the pie towards the end of our meal. By the time we’re ready for dessert, pie has been cooling on the counter for about an hour. Although Hungry Girl recommends chilling in the fridge for several hours or even overnight, we indulge ourselves in the pie within two hours of it coming out of the oven.

The reason for the bubbles on the pie is because of the crust. The crust wasn’t too bad – just a simple sweet pie crust. Maybe one of these days I’ll experiment with a healthy pie crust too? Remember to refrigerate the leftovers. This pie serves as a great breakfast the day after as well…!

So is this a healthy pumpkin pie – you do the math:

Regular Pumpkin Pie
Serving Size: 1 slice
Calories: 400
Fat: 18g

Hungry Girl’s version (with fiber one crust)
Serving Size: 1 slice
Calories: 133
Fat: 3g

My version of Hungry Girl’s version of Pumpkin Pie (estimated)
Serving Size: 1 slice
Calories: 200
Fat: 6g

Recipe Lovers:

For Filling
One 15-oz. can pure pumpkin (NOT pumpkin pie filling)
One 12-oz. can evaporated fat-free milk
3/4 cup Splenda No Calorie Sweetener, granulated
1/2 cup fat-free liquid egg substitute (like Egg Beaters)
1/4 cup sugar-free maple syrup
1 tbsp. pumpkin pie spice
1/2 tsp. cinnamon
1/8 tsp. salt
Optional Topping: Fat Free Reddi-wip

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