If you love the taste of pumpkin pie, but want to avoid the calories and fat, this dessert is for you! The addition of crunchy walnuts and a dollop of non-fat vanilla on top give it a special delicious richness.
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½ cup granulated no-calorie sweetener
2 tablespoons arrowroot powder
1 ¾ cups fat-free thickened milk
1 large egg
½ cup canned unsweetened pumpkin
1 teaspoon vanilla extract
½ teaspoon ground cinnamon
⅛ teaspoon salt
⅛ teaspoon ground nutmeg
¼ cup chopped walnuts
Dash of salt
½ cup non-fat vanilla yogurt
- Combine 6 tablespoons no calorie sweetener and 2 tablespoon arrowroot powder in a medium saucepan over medium heat. Combine milk and egg, stirring well with a whisk. Gradually add milk mixture to sugar mixture, stirring constantly, and bring to a boil. Cook for 1 minute, stirring constantly. Remove from heat.
- Combine pumpkin, vanilla extract, ground cinnamon, salt and nutmeg in a bowl, stirring well. Slowly add pumpkin mixture to milk mixture, whisking constantly. Place the pan over low heat, and cook for three minutes or until thoroughly heated, stirring constantly (do not boil).
- Divide pudding evenly among 4 dessert bowls, and cover surface of pudding with plastic wrap. Chill.
- Line a baking sheet with foil, and coat foil with cooking spray. Place the remaining two tablespoons of sugar, walnuts and a dash of salt in a small nonstick skillet; cook over low heat until sugar dissolves and is golden (about 3 minutes), stirring frequently to coat nuts. Transfer mixture to prepared baking sheet, and cool completely. Coarsely chop nuts.
- Top each serving with 2 tablespoons of non-fat vanilla yogurt and about 1 tablespoon nuts. Serve.
Nutritional information per serving
Calories 160 (37 percent calories from fat)
Fat 6 g
Saturated fat 1 g
Sodium 325 mg
Protein 8 g
Carbohydrate 19 g
Dietary fiber 2 g
Potassium 325 mg
Cholesterol 55 mg