Baked Pumpkin Pudding

At a mere 148 calories per serving, this light and luscious pumpkin pudding is a great alternative to pumpkin pie. Baking the puddings in hot water -- called a bain-marie -- keeps the egg from coagulating and ensures that the dessert will be silken in texture.



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Ingredients
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    Nonstick cooking spray
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    1   cup 
    canned pumpkin
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    1/2  cup 
    milk
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    1/3  cup 
    packed brown sugar
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    2   
    egg whites, lightly beaten
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    1/2  teaspoon 
    pumpkin pie spice
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    2   tablespoons 
    quick-cooking rolled oats
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    1   tablespoon 
    toasted pumpkin seeds or coarsely chopped pecans or pistachios
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    2   teaspoons 
    packed brown sugar
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    1   teaspoon 
    butter, softened
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    Toasted pumpkin seeds (optional)

Directions
1.
Preheat oven to 350 degrees F. Lightly coat four 6-ounce ramekins or custard cups with cooking spray. Place ramekins in a 2-quart square baking dish; set aside. In a medium bowl stir together pumpkin, milk, the 1/3 cup brown sugar, the egg whites, and pumpkin pie spice. Divide pumpkin mixture among ramekins.
2.
In a small bowl combine oats, the 1 tablespoon pumpkin seeds, the 2 teaspoons brown sugar, and the butter, stirring with a fork until crumbly. Sprinkle oat mixture evenly over pumpkin mixture.
3.
Place baking dish on oven rack. Pour boiling water into the baking dish around ramekins to a depth of 1 inch. Bake, uncovered, for 40 to 45 minutes or until a knife inserted near the center of each pudding comes out clean. Carefully remove ramekins from water. Cool on a wire rack at least 15 minutes before serving. (Or, after cooling for up to 1 hour, cover and chill for up to 24 hours.) If desired, sprinkle with additional pumpkin seeds before serving.
Nutrition information
Per Serving: cal. (kcal) 148, Fat, total (g) 2, chol. (mg) 3, sat. fat (g) 10, carb. (g) 29, Monosaturated fat (g) 1, Polyunsaturated fat (g) 1, fiber (g) 2, sugar (g) 24, pro. (g) 4, vit. A (IU) 94, vit. C (mg) 2, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 0, Pyridoxine (Vit. B6) (mg) 0, Folate (g) 12, Cobalamin (Vit. B12) (g) 0, sodium (mg) 59, Potassium (mg) 301, calcium (mg) 81, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet
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