Pumpkin pie flavor without the baggage

Chicago Tribune (MCT) - If you're longing for pumpkin pie for Thanksgiving but have sworn off high fat and calories from the rich custard and pastry, this custard would make a happy substitute. It's adapted from "The Diabetes Weight Loss Diet," by Antony Worrall Thompson, who writes "Not only does it taste good, but it is another way to get some vegetables into your daily diet."

SOUFFLEED PUMPKIN PIE CUSTARD

Prep: 15 minutes

Cook: 25 minutes

Makes: 6 servings

1 orange

2 eggs, separated

1 can (15 ounces) solid pack pumpkin

2/3 cup low-fat milk

2 tablespoons maple syrup

1 teaspoon ground cinnamon

½ teaspoon ground ginger

1/8 teaspoon each: ground cloves, salt

1 teaspoon confectioners' sugar

1. Heat oven to 350 degrees. Grate the zest from half of the orange with a fine grater into a large bowl. Cut orange in half; juice the whole orange. Add juice to bowl. Add the egg yolks, pumpkin, milk, maple syrup, cinnamon, ginger and cloves. Beat with electric mixer until smooth, 1 minute. Beat the egg whites in another bowl until stiff, about 2 minutes; fold into the pumpkin mixture. Divide among six 6-ounce custard cups.

2. Place the custard cups in a roasting pan; pour boiling water into the pan until it reaches at least halfway up the sides of the custard cups. Bake until lightly set, about 25 minutes. Serve warm, sprinkled with confectioners' sugar.

Nutrition information

Per serving: 89 calories, 22 percent of calories from fat, 2 g fat, 1 g saturated fat, 72 mg cholesterol, 14 g carbohydrates, 4 g protein, 92 mg sodium, 3 g fiber

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