This Thanksgiving, lighten up your holiday with a new, lighter pie. This recipe uses fat-free milk, egg whites and a little less sugar to allow the classic pumpkin pie spices cinnamon, nutmeg and allspice to shine a little brighter. A graham cracker piecrust and a fat-free whipped topping are also great ways to cut down on the weight of this popular holiday fare.
9-in ready-made graham cracker pie crust (trans-fat free):
Note: make your own graham cracker crust and bring the weight down to 2.0!
Graham cracker crust:
- 1 ½ cups graham cracker crumbs
- ¼ cup sugar
- 1 T. canola oil
Preheat oven to 350 degrees. Blend graham cracker crumbs, sugar and oil and mix well. Pat into 9-in pie pan. Bake for 10 minutes. Allow shell to cool before filling.
- 1 can (15 oz.) of pumpkin puree
- 3/4 cup evaporated fat-free milk
- 3 egg whites or 1/3 cup egg substitute
- 2/3 cup dark brown sugar, packed
- 1/2 Tablespoon pumpkin pie spice
Preheat oven to 375 degrees.
- Place all of the filling ingredients into a blender and puree until smooth.
- Pour into pie shell and bake 50 minutes (middle rack) or until pie is just set.
- Set on a wire rack and allow pie to cool completely before serving.
- Top with fat-free whipped topping.
Makes 8 servings. Per serving: 260 calories, 8g fat (1.5 g. saturated fat) 44g carbohydrates, 5g protein, 3g fiber, cholesterol 0 mg, sugars 34g and 230 mg sodium.
This recipe is compliments of Dr. Janet Brill. Nationally recognized nutrition, health and fitness expert and published author Dr. Janet Brill is the director of nutrition for Fitness Together, the world’s largest organization of personal trainers. Dr. Janet specializes in cardiovascular disease prevention and has authored three books on the topic; the most recent is Prevent a Second Heart Attack (Three Rivers Press, Feb 2011.) Prevent a Second Heart Attack follows the bestselling book, Cholesterol Down (Three Rivers Press, 2006). Her third book, a sequel to Cholesterol DOWN, titled Blood Pressure DOWN (Three Rivers Press) was released on May 7, 2013.