Pecan Pie - with a lot less calories

cooking

Nov 19

Maple-Baked Pecan Pie1/4 cup brown sugar1 tablespoon all-purpose flour6 egg whites or 3/4 cup nonfat egg substitute1 tablespoon melted margarine1 cup light, reduced-calorie pancake syrup3/4 cup pecan pieces1/2 cup Grape-Nuts cereal9-in ready pie crust, unbaked1. Preheat oven to 350 ºF.2. In a medium-sized mixing bowl, combine the brown sugar, flour and 1/4 cup egg whites (or egg substitute). Mix smooth and add the rest of the egg whites along with the melted margarine and the reduced-calorie syrup. Do not overmix because air bubbles will form.3. Place the pecan pieces and the cereal in the pie shell. Put the pie pan onto an oven rack and then pour the filling into the pan over top of the nuts and cereal.4. Bake until the center is firm, about 1 hour. Remove from oven and allow to cool.5. Cut the pie into 10 pieces and serve warm or chilled. Store leftover pie in the refrigerator.Variation: You can add 1 tablespoon cocoa powder to the filling to make Chocolate Pecan Pie.Serves 10. Each slice: 245 calories, 12 g fat, 3 g saturated fat, 4 mg cholesterol, 212 mg sodium, 31 g carbohydrate, 1 g fiber, 4 g protein.Most pecan pies contain upwards of 500 calories per slice. We reduced the calories in this one by using some Grape Nuts cereal in place of pecans, using egg whites, using low-cal maple pancake syrup and cutting in 10 pieces.Here are illustrations for cutting a pie into 10:

piepecanholiday

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

Pecan Pie - with a lot less calories

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