6
Serves
Preparation time: 20 minutes
Baking time: 50 to 55 minutes
Think of these custards as the best part of a pumpkin pie and enjoy the fact that they are significantly lower in calories and much easier to make. A pumpkin filling is distinguished by its seasoning. This one has a generous amount of cinnamon, which not only makes it taste good, it helps with blood sugar control. Vanilla soy milk makes exceptionally rich-tasting, low-fat custards. If you don’t have any on hand, substitute low-fat (1%) milk and increase the vanilla to 1 teaspoon.
2 large eggs
2 large egg whites
2/3 cup sugar
3/4 cup canned unseasoned pumpkin puree
1 1/2 teaspoons cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1/2 teaspoon vanilla extract
1 1/2 cups vanilla soy milk
3 tablespoons whipped cream or low-calorie whipped topping
1. Preheat the oven to 325°F (160°C). Line a roasting pan with a folded kitchen towel (this prevents the custard cups from sliding around). Put a kettle of water on to boil for the water bath.
2. Whisk the eggs, egg whites, and sugar in a large bowl until smooth. Add the pumpkin puree, cinnamon, nutmeg, salt, and vanilla. Whisk until blended. Gently whisk in the soy milk.
3. Divide the mixture among six 6-ounce/180-milliliter (3/4-cup) custard cups. Skim foam from the surface of the custards. Set the custard cups on the towel in the roasting pan. Pour enough boiling water into the roasting pan to come halfway up sides of the custard cups. Place the roasting pan in the oven and bake, uncovered, until custards are set, 50 to 55 minutes. Transfer the custard cups to a rack and let cool. Cover the custards and refrigerate until chilled, at least 1 hour. Just before serving, top each custard with a dollop of whipped cream (or whipped topping). One serving is 1 custard and 1/2 tablespoon whipped cream.
Per serving: 166 calories, 5 g protein, 28 g carbohydrates, 1 g fiber, 4 g total fat, 1 g saturated fat, 165 mg sodium.