By Susan Male-Smith

Perfect Pumpkin Pie

Pumpkin pie is extremely rich in the antioxidant beta-carotene (vitamin A), which comes from the pumpkin. But even better, this easy version contains ingredients to make it a little lower in fat and calories. Go ahead and top it with a dollop of whipped cream!

Makes 1 pie (8 servings, 1 slice per serving)


1 can (15 ounces) pumpkin
1 can (14 ounces) fat-free sweetened condensed milk
2 eggs, slightly beaten
1¼ teaspoons ground cinnamon
½ teaspoon ground ginger
½ teaspoon ground nutmeg
¼ teaspoon salt
1 unbaked pie crust deep dish (9 inches), refrigerated or frozen (or homemade)


1. Preheat oven to 425 F.

2. In a large bowl, combine filling ingredients, mixing well. Pour into pie crust.

3. Bake 15 minutes at 425 F.

4. Reduce oven temperature to 350 F and continue baking 35-45 minutes or until knife inserted in center comes out clean. Cool pie before cutting.

5. Refrigerate any leftovers.

Nutrition information (per serving)
Calories: 295
Protein: 7g (10%)
Carbohydrate: 46g (62%)
Fat: 9g (28%)
Saturated Fat: 2.5g (8%)
Cholesterol: 53mg
Sodium: 268mg
Calcium: 153mg
Iron: 1.8mg
Vitamin A: 8450 IU
Vitamin C: 2mg
Fiber: 2g

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.