Maple-Baked Pecan Pie
1/4 cup brown sugar
1 tablespoon all-purpose flour
6 egg whites or 3/4 cup nonfat egg substitute
1 tablespoon melted margarine
1 cup light, reduced-calorie pancake syrup
3/4 cup pecan pieces
1/2 cup Grape-Nuts cereal
9-in ready pie crust, unbaked
1. 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:
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. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
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 in nutritional science 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.