Here’s a recipe for Pumpkin Parfait. Because we use sugar-free and nonfat ingredients, this dish is only 55 calories and less than 1 gram of fat per serving. Plus pumpkin is high in fiber and contains powerful antioxidants such as vitamin A and vitamin C that promote healthy vision and immune function. (And they may also help reduce signs of aging.)
1 cup (255 g) pumpkin puree
1 package (1 oz, 28 g) sugar free instant vanilla pudding mix
2 cups cold nonfat milk
1 teaspoon cinnamon
1 teaspoon allspice
½ teaspoon vanilla extract
6 tablespoons nonfat whipped cream topping
6 cinnamon sticks
½ teaspoon ground nutmeg
Combine the pumpkin puree, pudding mix and milk. Add the cinnamon, allspice and vanilla and mix thoroughly. Evenly spoon the mixture into 6 parfait or martini glasses. Chill in the refrigerator for about 30 minutes, until the mixture sets. Place 1 tablespoon (3 g) whipped cream topping on top of each parfait. Garnish each one with a cinnamon stick and the nutmeg.
Makes 6 (about ½ cup) servings
Nutrition information per serving: 55 calories, 3g protein, less than 1g fat, 9g carbohydrates.