Monthly Archives: September 2012

Healthy Pumpkin Bars


Pumpkin Bars

A guiltless treat to push you through the fall season.

1 cup low-fat graham cracker crumbs
2 Tbsp. light butter, melted
4 egg whites
15-oz. can solid pumpkin
14-oz. can fat-free sweetened condensed milk (not evaporated milk)
1 tsp. pure vanilla extract
2 Tbsp. powdered sugar
1 1/2 tsp. cinnamon
1/2 tsp. salt
1/4 tsp. ground nutmeg
1/4 tsp. ground ginger
1/2 cup fat-free whipped topping (optional)
Nonstick cooking spray

Preheat oven to 425 degrees F. Spray an 8×8-inch cake pan or baking dish with nonstick cooking spray.

Combine graham cracker crumbs with butter and mix well. The crumbs should almost stick together. Pour into prepared baking dish. Using waxed paper, press crumbs to evenly cover bottom of dish. Set dish aside.

In a large bowl, lightly beat egg whites. Add pumpkin and condensed milk, and mix well. Add remaining ingredients except whipped topping, mixing until well combined. Pour mixture over crust and bake 15 minutes. Reduce temperature to 350 degrees F and bake an additional 20 minutes or until a knife inserted in the center comes out clean.

Cool, then slice into bars. Serve with fat-free whipped topping, if desired. Makes 16 bars.

Per bar (with whipped topping): 121 calories, 3 g protein, 22 g carbohydrate, 2 g fat, 1 g fiber.

Original version, per serving: 165 calories, 3 g protein, 20 g carbohyd rate, 9 g fat, 1 g fiber.

* Use butter-flavored cooking spray to keep low-fat baked goods from sticking to pans without adding fat.

* Substitute fat-free sweetened condensed milk for heavy cream In desserts such as pumpkin bars, key lime pie and fudge. It can cut the fat content of such desserts by as many as 20 grams per serving and the substitution is hardly noticeable.

This recipe was found in Muscle and Fitness Hers magazine.