A PUMPKIN IN YOUR PANTRY | 1, 2, 3, 4

SMASHED POTATOES AND PUMPKIN

3 cups cubed peeled fresh pumpkin (about 1 pound)
3 cups diced peeled yellow Finnish or baking potatoes (about 1 pound)
1 cup 1% low-fat milk
1 (10 1/2-ounce) can low-salt chicken broth
2 garlic cloves, sliced
1 bay leaf
1/2 cup low-fat sour cream
2 teaspoons lemon juice
1/4 teaspoon salt
1/8 teaspoon white pepper
1/8 teaspoon ground nutmeg

Combine the first 6 ingredients in a Dutch oven, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed, stirring occasionally. Remove pumpkin mixture from heat, and discard bay leaf.

Mash pumpkin mixture with a potato masher. Stir in sour cream and remaining ingredients.

6 servings (serving size: 1 cup).

Calories 136 (23% from fat); Fat 3.4g (Saturated 2.0g); Protein 4.4g; Carbohydrates 23.4g; Fiber 1.8g; Cholesterol 10mg; Iron 1.0mg; Sodium 148mg; Calcium 92mg.

PUMPKIN RISOTTO WITH PROSCIUTTO

2 cups cubed peeled fresh pumpkin (about 1 pound)
3 cups low-salt chicken broth
Cooking spray
2 cups finely chopped onion
1 large garlic clove, minced
1 cup uncooked Arborio rice or other short-grain rice
1/4 cup dry white wine
2 tablespoons grated Romano or Parmesan cheese
2 tablespoons minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon white pepper
1 ounce very thinly sliced prosciutto, or lean ham, chopped (about 1/4 cup)

Steam pumpkin, covered, 15 minutes or until tender; set aside.

Bring broth to a simmer in a saucepan (do not boil). Keep warm over low heat.

Coat a large saucepan with cooking spray; place over medium heat until hot. Add onion and garlic; sauté 5 minutes. Add rice; sauté 1 minute. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Add warm broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total). Stir in pumpkin; cook 2 minutes or until thoroughly heated. Remove from heat; stir in cheese and remaining ingredients. Serve immediately.

6 servings (serving size: 2/3 cup).

Calories 187 (11% from fat); Fat 2.3g (Saturated 0.8g); Protein 6.3g; Carbohydrates 35.6g; Fiber 2g; Cholesterol 5mg; Iron 2.6mg; Sodium 240mg; Calcium 50mg.

Preheat oven to 325°F.

Combine first 3 ingredients in a bowl; toss with a fork until moist. Press into bottom and up sides of a 9-inch pie plate coated with cooking spray. Bake at 325°F for 5 minutes; cool on a wire rack.

Combine pumpkin and remaining ingredients in a bowl. Pour into prepared crust. Bake at 325°F for 1 hour or until a knife inserted in center comes out clean. Cool on a wire rack.

10 servings (serving size: 1 wedge).

Calories 295 (25% from fat); Fat 8.2g (Saturated 2.0g); Protein 6.6g; Carbohydrates 50g; Fiber 0.6g; Cholesterol 36mg; Iron 3.0mg; Sodium 195mg; Calcium 189mg.

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