PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
PUMPKIN FLAN
This recipe begins, “Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way.”
Yield: 8 servings.
Serving size: 1 flan.
Source: Cheryl Forberg, R.D.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1146.shtml
Ingredients
canola oil cooking spray
3 eggs, omega-3-enriched if available
1-1/4 cup pumpkin puree
1/2 cup maple syrup
2 Tbsp canola oil
1-1/2 tsp pure vanilla extract
3/4 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp salt
1-1/2 cups low-fat milk, heated until very hot
Boiling water, about 1 quart
ground nutmeg (garnish)
Directions
Preheat oven to 350F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch (33 x 22 cm) baking pan.
In large bowl, beat eggs slightly; add pumpkin puree, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup flan mixture into each prepared ramekin.
Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
Bake 40 to 45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.
Nutritional Information Per Serving: Calories: 190; Protein: 6 g; Fat: 7 g; Sodium: 220 mg; Cholesterol: 110 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2 g; Carbohydrates: 24 g
PUMPKIN CHEESECAKE IN GINGERSNAP CRUST
Recipe Yield: 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust
Print version: https://diabeticgourmet.com/diabetic-recipes/pumpkin-cheesecake-in-gingersnap-crust/print/
Ingredients
Crust:
1-1/4 cups gingersnap crumbs
3 tablespoons stick butter or margarine, melted
3 tablespoons Equal Spoonful*
Cheesecake:
3 packages (8 ounces each) reduced-fat cream cheese, softened
1-1/4 cups Equal Spoonful**
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup pumpkin puree (canned or homemade)
2 eggs
2 egg whites
2 tablespoons cornstarch
2 teaspoons vanilla
Topping:
1 cup reduced-fat sour cream
2 tablespoons Equal Spoonful***
1/2 teaspoon vanilla
* May substitute 4-1/2 packets Equal sweetener
** May substitute 30 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.
Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.
Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Protein: 7 g; Carbohydrates: 13 g; Diabetic Exchanges: 1 milk, 2-1/2 fat
CINNAMON PUMPKIN TORTE
Contributed by Marilyn Helton of Cinnamon Hearts
24 Servings
Source: Magic Herbs
Find this recipe at: http://diabeticgourmet.com/recipes/html/152.shtml
Ingredients
Nonstick cooking spray
1 (18.25 oz) pkg low-fat yellow cake mix
1/4 cup low-fat margarine, melted
1 egg, slightly beaten (or 1/4 cup egg substitute)
1 (30-ounce) can pumpkin pie mix (with spices already added)
2 eggs, beaten (or 1/2 cup egg substitute)
2/3 cup canned evaporated skim milk
2 Tbsp sugar
1 tsp cinnamon
Directions
Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.
Set aside 1 cup of yellow cake mix for topping.
Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.
Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.
Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.
Bake 40 to 45 minutes.
Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g; Exchanges: 1-1/2 Bread/Starch; 1 Vegetable
PUMPKIN RISOTTO
Yield: 2 pounds; Serves: 10
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/612.shtml
Ingredients
1 pint Chicken or Vegetable Stock
10-1/2 ounces diced cheese pumpkin or other turban squash
2 ounces onion, diced
2 teaspoons minced garlic
5 ounces arborio rice
2 fluid ounces dry white wine
1-1/4 ounces Romano cheese, grated
Directions
Heat the stock in a medium saucepan.
In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.
Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite. Remove the risotto from the heat and stir in the Romano.
Nutritional Information Per Serving: Calories: 80; Protein: 3 g; Sodium: 130 mg; Cholesterol: 5 mg; Fat: 1.5 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 12 g; Exchanges: 1/2 Bread/Starch, 1 Vegetable
OCTOBER BISQUE
Prep Time: 20 Minutes - Cost: $
Servings: 8 - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml
Ingredients
1 large onion, chopped
4 tbsp butter
4 cups chicken broth
1 (28oz) can whole tomatoes, undrained
1 tbsp sugar
2 (16oz) cans pumpkin, or 4 cups pureed pumpkin
2 tbsp chopped, fresh parsley
2 tbsp chopped, fresh chives
Directions
Sauté onion in butter until tender. Add broth and simmer 15 minutes.
Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.
Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat
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