This is a recipe for Pumpkin Pecan Squares. Pumpkins are an excellent source of fiber. Fiber helps reduce bad cholesterol levels, protect the body against heart disease and diabetes.
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Servings: 16
Calories: 103 per serving
Ingredients:
2 cups whole wheat pastry flour
pinch of stevia powder
1 teaspoon each: baking soda and baking powder
½ teaspoon each: salt, cinnamon, ground ginger
¼ teaspoon ground allspice
2 large egg whites
1 (15 ounce) can pumpkin
¾ cup canned lite coconut milk (well shaken before measuring)
½ cup chopped pecans, toasted
Preparation
Heat oven to 350°F. In a large bowl, combine flour, stevia, baking soda, baking powder, salt, cinnamon, ginger and allspice; mix well. Combine egg whites, pumpkin and coconut milk in a medium bowl; mix well. Add to dry ingredients; mix gently. Stir in pecans. Spoon batter into a greased or sprayed 13 x 9-inch baking pan. Bake 25 minutes or until a wooden pick inserted in center comes out clean. Transfer to a wire cooling rack. Cut into squares. Serve warm or at room temperature.
Substitutions
2 teaspoons pumpkin pie spice may replace the cinnamon, ginger and allspice.
Nutritional Analysis
Total fat: 3.55 g
Fat calories: 31.96 kc
Cholesterol: 0 mg
Trans fatty acids: 0 g
Saturated fat: 1g
Polyunsaturated fat: 0.75 g
Monounsaturated fat: 1.4 g
Fiber: 3.16 g.
Carbohydrates: 15.07 g
Sugars: 1.07 g
Protein: 2.94 g
Sodium: 209.2 mg
Calcium: 27.11 mg
Culinary Taste Tip
Toasting pecans elevates their wonderful flavor. Just use a little cooking spray on a cookie sheet and place in 350-degree oven for 10 – 15 minutes. You’ll notice a wonderful difference in flavor.
Culinary Technique Tip
If you want to use fresh pie pumpkin, here’s how to prepare it: Cut in half lengthwise. Scoop out seeds. Place cut side down on shallow pan and bake at 325 degrees until tender, 1 to 3 hours. Scrape out the flesh and put it through a blender until smooth and creamy.