A pumpkin dessert to enjoy all year long

Photo by Earl Schwartz

For pumpkin pie lovers, Thanksgiving weekend is a real treat. But why only enjoy the taste only occasionally?  Pumpkins are packed with nutrition  – beta carotene, B vitamins and minerals like magnesium and potassium, to name a few.

Here’s a pumpkin custard – with a hard creme brûlée-like caramel topping you can make all year long – with only half the calories of a slice of pumpkin pie.

Serve with fresh fruit and/ or  cookies like biscotti. If you like you can easy double the recipe but be sure to use a larger pan to place the custard cups.

Pumpkin Custard

Serves 4

Nonstick vegetable oil spray
1 cup (250 mL) canned pumpkin purée (not pumpkin pie filling)
1/2 cup (125 mL)  evaporated 2% or skim milk
1/4 cup (50 mL) packed brown sugar
1 large egg, (lightly beaten with egg yolk)
1 egg yolk
1/2 tsp (2 mL) ground cinnamon
1/4 tsp (1 mL) ground ginger
pinch ground nutmeg
1/2 tsp (2 mL) pure vanilla extract
1/4 tsp (1 mL) salt
8 tsp (40 mL) sifted brown sugar

Instructions:

Preheat oven to 350°F (180°C).

Coat 4 175-mL custard cups with nonstick vegetable oil spray.

In large bowl, whisk together pumpkin purée, evaporated milk, 1/4 cup (50 mL) brown sugar, egg, egg yolk, cinnamon, ginger, nutmeg, vanilla and salt until smooth.

Spoon pumpkin mixture evenly into prepared cups. Place cups in an 8-inch x 8-inch /20 x 20-cm baking pan. Add hot water to pan to depth of 1 inch (2.5 cm). Bake for 55 to 60 minutes or until a knife inserted in centre comes out clean. Remove custard cups from pan. Let cool slightly.

Preheat broiler. Sprinkle 2 tsp (10 mL) brown sugar evenly over each custard cup. Place cups back in pan and then under broiler; broil until sugar is bubbling and no longer crystalline. Remove from oven and carefully remove cups from pan. Refrigerate, uncovered, until cool.

Nutritional information per serving
•    Calories: 156
•    Protein: 5 g
•    Fat: 2 g
•    Saturated fat:  1 g
•    Carbohydrate: 28 g
•    Dietary Fibre: 2 g
•    Sodium: 110 mg

© Rosie Schwartz

Tags: , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

Get Enlightened Eater in your inbox

Subscribe to get the latest nutrition news, fresh recipes and more!

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: