Pie-less Pumpkin.

Pumpkin pie and Thanksgiving go together like peanut butter and jelly. This year, why not shake things up by serving pumpkin that's not surrounded by a fatty, fattening crust?

Fresh (or canned) pumpkin is a delicious, inexpensive source of beta-carotene, potassium, and fiber that can be used for far more than just pie. Its mild, sweet flavor makes it a delicious stand-in for winter squashes like acorn, butternut, or hubbard.

A few tips: The smaller the pumpkin, the better the taste. You'll get the best flavor from blemish-free gourds that are heavy for their size and that have one-to-two-inch stems (shape isn't important). One pound of raw, untrimmed pumpkin yields one cup of pumpkin puree.

Scalloped Pumpkin and Spinach

Adapted from www.cookinglight.com.

6     cups cubed, peeled fresh
      pumpkin (about 2 pounds)
1 1/2 cups thinly sliced onion
1/4   cup all-purpose flour
2     cups low-sodium chicken broth
1/2   tsp. salt
1/4   tsp. ground nutmeg
1/4   tsp. pepper
3/4   cup (3 ounces) shredded reduced-fat
      Swiss cheese
1     (10-ounce) package frozen
      chopped spinach, thawed,
      drained, and squeezed dry
      Cooking spray

Preheat the oven to 375 [degrees] F. Steam the pumpkin for eight minutes or until tender; set aside. Coat a large nonstick skillet with cooking spray and saute the onion for seven minutes or until golden brown; remove from the skillet and set aside.

Add the flour to the skillet. Gradually add the broth, stirring with a whisk until blended. Cook over medium heat until thick and bubbly, stirring constantly. Remove from the heat; stir in the salt, nutmeg, and pepper. Combine the pumpkin, onion, 1/4 cup of cheese, and spinach in a bowl. Spoon the pumpkin mixture into a six-cup gratin dish coated with cooking spray. Pour the sauce over the pumpkin mixture and sprinkle with the remaining cheese. Bake for 30 minutes or until bubbly. Broil three minutes or until the cheese is golden brown. Serves 4.

PER SERVING (1 cup)

Calories: 190 Total Fat: 6 grams Saturated Fat: 4 grams Fiber: 4 grams Sodium: 430 mg Cholesterol: 15 mg Carbohydrate: 26 grams Protein: 13 grams

Maple-Pumpkin Saute

Adapted from www.cookinglight.com.

4     cups cubed peeled fresh pumpkin
      (about 1 1/2 pounds)
1 1/2 cups chopped Red Delicious apple
1/2   cup finely chopped onion
1/3   cup raisins
3     Tbs. maple syrup
1/4   tsp. salt
1/8   tsp. ground ginger
      Cooking spray

Combine the first four ingredients in a large nonstick skillet coated with cooking spray; cover and cook over medium-high heat for 20 minutes or until tender, stirring occasionally. Stir in the syrup, salt, and ginger. Serves 4.

PER SERVING (1 cup)

Calories: 140 Total Fat: 0 grams Saturated Fat: 0 grams Fiber: 3 grams Sodium: 150 mg Cholesterol: 0 mg Carbohydrate: 35 grams Protein: 2 grams

Pumpkin Custard

Adapted from Moosewood Restaurant Low-Fat Favorites (Potter, 1996).

2     cups cubed peeled fresh pumpkin
      or 1 16-ounce can of pumpkin
      puree
1 1/2 cups evaporated skim milk
      (12-ounce can)
2     eggs
3     egg whites
3/4   cup pure maple syrup or
      brown sugar
1     tsp. ground cinnamon
1/2   tsp. ground nutmeg
1/2   tsp. ground ginger
      Fresh apple slices

Preheat the oven to 350 [degrees] F. Steam the pumpkin for eight minutes or until tender. Whirl all of the ingredients, except the apple slices, in a blender until smooth. Pour into a one-quart baking dish and place the dish in a baking pan that contains 1/2" of water. Bake for 45 to 60 minutes, until a knife inserted in the center comes out clean. Cool at room temperature, then refrigerate. Serve chilled with fresh apple slices. Serves 8.

PER SERVING (1/2 cup)

Calories: 160 Total Fat: 2 grams Saturated Fat: 1 gram Fiber: 1 gram Sodium: 100 mg Cholesterol: 55 mg Carbohydrate: 31 grams Protein: 7 grams