Pumpkin Pasta
Cook Time: 30 minutes
Total Time: 30 minutes
Cook Time: 30 minutes
Total Time: 30 minutes
Ingredients:
12 ounces uncooked penne pasta
· 2 tsp olive oil
· 1 medium onion, finely chopped
· 2 cloves garlic, finely chopped
· 2 small zucchini, halved lengthwise, then sliced
· 1/2 tsp dried thyme
· 1 tsp dried sage
· 1 15 ounce can pure pumpkin
· 1 cup part skim ricotta cheese
· 1/2 cup water reserved from pasta pot
· 1/2 cup shredded parmesan cheese
Preparation:
Preheat oven to 400 degrees.
Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.
Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.
Stir in canned pumpkin and ricotta cheese.
Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.
Spoon pasta into a 11 x 7 baking dish.
Sprinkle parmesan cheese on top. Bake for 10-15 minutes.
Preheat oven to 400 degrees.
Cook pasta in a large pot of boiling water according to directions on package, less 2 minutes, and reserve 1/2 cup of cooking water when done.
Meanwhile heat oil in large skillet. Sauté onions and garlic for 5-6 minutes, until softened. Stir in zucchini and herbs, and sauté for 3-4 minutes.
Stir in canned pumpkin and ricotta cheese.
Empty drained pasta plus 1/2 cup of reserved cooking water into skillet and mix well.
Spoon pasta into a 11 x 7 baking dish.
Sprinkle parmesan cheese on top. Bake for 10-15 minutes.
Serves 6
Per Serving: Calories 349, Calories from Fat 71, Total Fat 7.7g (sat 3.4g), Cholesterol 18mg, Sodium 168mg, Carbohydrate 54.4g, Fiber 5.2g, Protein 15.9g
Pumpkin Soup
Cook Time: 25 minutes
Total Time: 25 minutes
Ingredients:
· 1 tbsp olive oil
· 1 small yellow onion, finely chopped
· 2 garlic cloves, minced
· 1 tbsp curry powder
· 1 tsp cumin
· 3 cups fat-free, low sodium chicken or vegetable broth
· 1 15-ounce can pumpkin
· 1 12-ounce can evaporated fat-free milk
· Freshly ground Black pepper to taste
Preparation:
Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes.
Transfer soup to a blender and blend until smooth.
Serves 6.
Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg, Carbohydrate 15.6g, Fiber 2.9g, Protein 6.1g
Pumpkin Pancakes
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Ingredients:
· 1 cup all-purpose flour
· 1/4 cup packed brown sugar
· 1 1/2 tsp baking powder
· 1/4 tsp salt
· 1/2 tsp cinnamon
· 1/2 tsp ground ginger
· 1/4 tsp nutmeg
· 1 large egg, lightly beaten
· 1 tbsp canola oil
· 1 cup nonfat milk
· 1/3 cup pure pumpkin
Preparation:
Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl. Combine egg, oil, milk and pumpkin in a small bowl. Stir pumpkin mixture into dry ingredients. Leave to stand for five minutes.
For each pancake, scoop 1/4 cup of batter on to a hot griddle or nonstick skillet sprayed with cooking spray. Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes. Cook for 1 1/2 minutes on second side.
Makes 8-10 pancakes.
Per two pancake serving: Calories 226, Calories from Fat 46, Total Fat 5g (sat 0.6g), Cholesterol 53mg, Sodium 414mg, Carbohydrate 40g, Fiber 1.6g, Protein 4.9g
