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Basic Brown Gravy and Creamy Pumpkin Custard
Gravy and pie
are two Thanksgiving diet busters. These recipes can help
you keep your fat and calorie content down while enjoying
traditional Thanksgiving taste.
¼ cup all-purpose flour
2 cups fat-free (skim) milk
½ cup cold water
1/8 teaspoon ground black pepper
1/8 teaspoon salt
2 cubes reduced-sodium beef bouillon dissolved in ¼ cup hot
Kitchen Bouquet (usually found in spice aisle),optional
- Place oil in
a large skillet over medium-high heat. Combine flour, milk,
½ cup cold water, pepper and salt in a jar, cover tightly,
and shake to mix well. Pour milk mixture into hot oil and
cook, stirring constantly with a wire whisk, until it begins
to thicken, about 1 or 2 minutes.
- Add bouillon
dissolved in hot water and continue cooking, whisking constantly,
until thickened, about 3 minutes. If a darker brown gravy
is preferred, add several drops of Kitchen Bouquet until
desired color is achieved.
information Per Serving
59 calories; 2 grams protein; 3 grams total fat; less
than 1 gram saturated fat; 6 grams carbohydrate; 1 milligram
cholesterol; 65 milligrams sodium; less than I gram dietary
fiber; 2 grams sugar.
½ starch; ½ fat
(makes 9 servings)
graham cracker squares, finely crushed
1 15-ounce can pumpkin
1 12-ounce can evaporated skim milk
¼ cup packed dark brown sugar
¼ teaspoon brown sugar substitute
1 whole egg + 2 egg whites
1 teaspoon cinnamon
¼ teaspoon allspice
1 teaspoon vanilla extract
½ cup + 1 tablespoon fat-free whipped topping
- Pre-heat oven
to 325 degrees F. Coat an 8 by 8-inch baking dish with cooking
spray. Sprinkle graham cracker crumbs evenly across bottom
- In a large
mixing bowl, combine pumpkin, milk, sweeteners, eggs, cinnamon,
allspice and vanilla extract. Mix well using an electric
mixer on medium speed.
- Pour custard
into baking dish and bake for 50 minutes to one hour or
until a knife inserted into the center comes out clean.
- Place pan on
a cooling rack and cool for 20 minutes. Cut into 9 equal
servings and top each with 1 tablespoon whipped topping.
Chill if desired. Refrigerate leftovers.
information per serving
calories; 5 grams protein; 2 grams total fat; less than 1
gram saturated fat; 21 grams carbohydrate; 48 milligrams cholesterol;
102 milligrams sodium; less than I gram dietary fiber; 3 grams
P. Geil and T. Diabetes Meals on $7 a Day or Less. American
Diabetes Association. Alexandria, Virginia, 22314, 1999.