PUMPKIN MAC AND CHEESE
Using a mix of heavy whipping cream and skim milk saves a few calories and fat grams. You also can use fat-free half-and-half in place of the cream. Using Gouda cheese gives this mac and cheese a mild, nutty flavor. Adapted from Better Homes and Gardens.
Serves 8 (about 3/4 cup servings)
Preparation time: 30 minutes
Total time: 1 hour 10 minutes
2 cups dried elbow macaroni
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 cup heavy whipping cream
1 cup skim milk
4 ounces Gouda or fontina cheese, shredded (about 1 cup)
1 can (15 ounces) pumpkin puree
1 tablespoon snipped fresh sage or 1/2 teaspoon dried leaf sage, crushed
1/2 cup soft bread crumbs
1/2 cup grated Parmesan cheese
1/3 cup chopped walnuts
1 tablespoon olive oil
Fresh sage leaves, optional
Preheat oven to 350 degrees. Cook pasta in a large pot of boiling salted water until al dente. Drain pasta, and then return to pot.
Meanwhile, in a medium saucepan melt butter over medium heat. Stir in flour, salt and pepper. Add whipping cream and milk all at once. Cook and stir over medium heat until slightly thickened and bubbly. Stir in the cheese, pumpkin and sage until cheese melts. Stir cheese sauce into pasta to coat. Transfer macaroni and cheese to an ungreased 2-quart rectangular baking dish.
In a small bowl, combine bread crumbs, Parmesan, walnuts and oil; sprinkle over pasta. Bake, uncovered, for 30 minutes or until bubbly and top is golden. Let stand 10 minutes before serving. Garnish with sage leaves.
Per serving: 339 calories (51 percent from fat), 19 grams fat (9 grams sat. fat), 29 grams carbohydrates, 12 grams protein, 424 mg sodium, 48 mg cholesterol, 1 gram fiber.
THE WICHITA EAGLE — Oct. 31, 2012
PUMPKIN SHRIMP CURRY
This dish has a good balance of curry and cayenne suitable for most tastes. If you like it spicier, add more cayenne. From www.bonappetit.com.
Serves 4 (generously)
Preparation time: 10 minutes
Total time: 50 minutes
2 tablespoons olive oil
1 cup sliced onion
1 tablespoon minced ginger
1 tablespoon minced garlic
1 plum tomato, chopped
1 can (15 ounces) pumpkin puree
2 cups vegetable broth
1 cup unsweetened coconut milk
1 1/2 teaspoons curry powder
1/8 teaspoon cayenne pepper or to taste
1 cup butternut squash, roasted and diced
1 pound shrimp, peeled and deveined
1 1/2 teaspoons fresh lime juice
Steamed rice, cilantro, lime zest, fried shallots for serving (optional)
In a large saucepan, heat the oil over medium heat. Add onion and ginger; saute until soft, about 8 minutes. Add garlic; cook for 1 minute. Stir in plum tomato and pumpkin puree; cook, stirring frequently, until pumpkin is golden brown, about 10 minutes. Add vegetable broth, coconut milk, curry powder and cayenne pepper; simmer for 20 minutes. Add the butternut squash, shrimp and lime juice. Simmer until shrimp are cooked and squash is warm. If desired, serve over steamed rice and top with cilantro, lime zest and fried shallots.
Per serving: 268 calories (35 percent from fat), 10 grams fat (2 grams sat. fat), 22 grams carbohydrates, 23 grams protein, 903 mg sodium, 182 mg cholesterol, 7 grams fiber.
THE WICHITA EAGLE — Oct. 31, 2012
PUMPKIN BANANA BREAD
From Susan M. Selasky. Makes 1 loaf
Preparation time: 10 minutes
Total time: 1 hour 10 minutes
Floured baking spray
1 mashed ripe banana (about 3/4 cup)
1 cup pumpkin puree
1/4 cup canola oil
1 large egg
2 egg whites
2 cups all-purpose flour
2/3 cup sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon ginger
1 teaspoon cinnamon
Preheat oven to 350 degrees. Coat an 8 1/2-by-4 1/2-inch loaf pan with floured baking spray.
In a large bowl, place mashed banana, pumpkin puree, oil, egg and egg whites. Beat with an electric mixer on low speed until combined.
In a separate bowl, whisk together flour, sugar, baking powder, baking soda, salt, nutmeg, ginger and cinnamon. Add flour mixture to banana and pumpkin mixture and beat until just moist.
Pour batter into loaf pan and bake for 1 hour or until toothpick placed in center comes out clean. Remove from oven, cool slightly before cutting into slices.
Nutrition per slice: 196 calories (23 percent from fat), 5 grams fat (0.5 grams sat. fat), 33 grams carbohydrates, 4 grams protein, 206 mg sodium, 18 mg cholesterol, 2 grams fiber.
THE WICHITA EAGLE — Oct. 31, 2012
SPICED PUMPKIN CUPCAKES
If desired, substitute 1/2 teaspoon pumpkin pie spice for the nutmeg and cloves. Adapted from Williams-Sonoma.
Makes 36
Preparation time: 15 minutes
Total time: 50 minutes
2 2/3 cups all-purpose flour
2 teaspoons baking soda
2 teaspoons baking powder
2 teaspoons ground cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ground cloves
1 teaspoon salt
2/3 cup chopped walnuts
1 cup raisins
1 can (15 ounces) pure pumpkin (about 1 3/4 cups)
1 cup sugar
1 cup dark brown sugar
1 cup canola oil
4 eggs
Preheat oven to 350 degrees. Line 3 standard muffin tins with paper liners.
In a large mixing bowl, sift together the flour, baking soda, baking powder, cinnamon, nutmeg, cloves and salt. Add the walnuts and raisins and gently toss with the flour mixture. This will help prevent the nuts and raisins from sinking to the bottom.
In a separate large mixing bowl, whisk together the pumpkin, sugars and oil.
Add the eggs one at a time, whisking well after each addition. Add the flour mixture in three batches, stirring with a wooden spoon just until combined.
Fill muffin cups about three-fourths full. Bake until the cupcakes are golden brown and a wooden pick inserted in the center comes out clean, about 20 to 25 minutes. Cool tin on a wire rack for 10 minutes, then remove cupcakes and cool them completely.
Frost and decorate as desired.
Nutrition per cupcake: 164 calories (44 percent from fat), 8 grams fat (1 gram sat. fat), 22 grams carbohydrates, 2 grams protein, 171 mg sodium, 21 mg cholesterol, 1 gram fiber.
THE WICHITA EAGLE — Oct. 31, 2012
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