Guest Post: Coconut and Almond Crusted Tilapia and Coconut MapleRoasted Broccoli

My coworker, Jackie, was kind enough to share one of her go-to healthy recipes on Officially Forked.

Coconut and Almond Crusted Tilapia and Coconut Maple Roasted Broccoli

By Jackie Liu

This is one of my favorite healthy weeknight recipes and the best part is that it’s so easy to customize. I try to make dinner at home about 4 times a week and I do my best to meal plan, but LIFE happens. Recipes like this help keep me on track. The best part is, I can purchase every single ingredient at my local Trader Joe’s. The other best part: this is a really legit alternative for satisfying those cravings for breaded/fried food and is the oven equivalent of a one-pot dinner:Everything cooks together at the same time.

Regarding the broccoli: I’ll be the first to tell you that I’m not a huge fan and never have been. But it’s amazing what happens when you toss the florets with some coconut oil and MAPLE SYRUP and roast them until they’re softened, slightly crispy and sweet. Broccoli is full of fiber and therefore very filling, which is what you need with a light white fish that doesn’t always fill you up. With this side, you won’t need rice or starch at all.

Makes 2 servings

Ingredients:

For the fish:

• Approx 1/2 cup of almond flour 
• Approx 1/2 cup of unsweetened shredded coconut flakes
• Approx 1/2 cup of panko bread crumbs 
• Approx 1 tbsp garlic powder
• Approx 1 tsp cumin
• Salt and pepper
• 1 egg, gently whisked 
• About 16 oz of tilapia filets or a similar white fish of your choice, deboned 

For the broccoli:

• Approx 1/2 cup of melted coconut oil 
• Approx 1/4 cup of pure maple syrup 
• 2 small heads of broccoli, chopped into 1” florets 

Directions:

1. Set the oven to 425 degrees. 
2. Line a standard baking sheet with foil.
3. Measure out the first three ingredients and pour them into a large plate or large shallow bowl. You may need a little more or less, depending on how much fish you have.
4. Season with garlic powder, cumin, salt and pepper. Your seasoning levels will vary depending your individual tastes! I like a lot of garlic and I think at least a few dashes of cumin really brings out the coconut flavor, but if you hate that musky, exotic seasoning then by all means omit it. I try to limit my salt intake, so I only season the breading and not the fish filets. Set the breading aside.
5. In a separate bowl, whisk 1 egg. Season with salt and pepper if desired. 
6. Dip each filet into the egg wash, and then into the breading. Note: because you are not “double dipping” into egg, milk and/or flour the way you would with normal breaded foods, the coconut/almond/panko mix isn’t going to stick quite the same. These are not going to be like chicken tenders from Applebee's. Press firmly, coating each filet and transfer them to the center of the baking sheet.
7. In a small bowl, measuring cup or saucepan, melt the coconut oil down and combine with the maple syrup. In a separate larger bowl, toss the broccoli florets with the oil mix and coat evenly. 
8. Arrange the florets around the tilapia filets and create a border around the edge of the pan. (Note: as a rule, you shouldn’t crowd your roasting pan, but I’ve never noticed a huge issue with this dish)
9. Place on the middle rack of the oven and roast for approximately 20-25 mins, depending on your oven/general preferences.
10. Serve with the condiments of your choice. 

Teaching Michael Monday (3/7): Banana Bread and Snapchat

This weekend, my siblings and I all made the trek back to Flemington to spend some good ol' fashioned time with the family. While we were home, Mama Goldman decided to teach Michael her "foolproof" Banana Bread recipe; and yours truly decided to live-snapchat the whole event.

For those who'd like to follow me and any cooking episodes (both my successes and Michael's fails) on snapchat, feel free to connect -- I'm sgoldman328.

"Foolproof," she said....

"This is what exasperation looks like"

"The saga of adding sugar"

"The sass factor"

Apparently, the banana bread recipe withstood the test of Michael. Those who know me well understand my "hard no" policy against bananas, so I didn't stick around for the final product.

Till next time, S.

Teaching Michael Mondays (2/22) -- The "Beany Pasta" Experiment

Michael texted me last night:

The conversation continued:

Oh gawd... it sounded terrible. Who puts green beans into pasta with marinara sauce?? Where does he come up with these combos?!

But being the supportive sister that I am, I simply told him to rinse the green beans thoroughly, and to send pictures and a detailed review.

Finished product... I still can't get behind those green beans

"I've cooked (and made myself eat) far worse things"..... Wonderful. Our mother will be gratified to know

My recommendations:

First of all, I would've avoided canned green beans like the plague. Canned products are useful pantry items -- I regularly use canned mushrooms, kidney beans, chick peas, cannelloni beans, water chestnuts, corn, and tomatoes -- however, I stay away from all other veggies. I find that the canned vegetables often have this overwhelming bland, metallic taste that can't be overcome, no matter how much seasoning I use. 

I recommend keeping frozen vegetables on hand instead. In fact, Michael, Trader Joe's has a great selection of frozen veggies -- including green beans, onions, pearl onions (highly recommend for stews), and asparagus. 

I also think that one needs to be more heavy handed with spices when working with canned and/or frozen products. In a sense, you need to bring these ingredients "back to life."

Another idea to "fix" this one -- turn the mishap into soup. Add a can of tomato soup, plus vegetable broth until you've got the right consistency. Up your spices, and you're good for round two.

Michael, I understand you wanted to use up the green beans -- maybe look for a simple minestrone soup recipe for the last few cans? Also -- I've got a great recipe with cannelloni beans and pasta you might love -- check it out here.

I think this pasta thing is getting old -- time to step up your game to proteins, kid. Don't worry, we'll tackle it next time.

Recipe: Lemon Broccoli Rabe

This is a great side if you are looking to switch your greens up. For those who are new to broccoli rabe, it is more bitter than its broccoli cousin. If you aren't a fan of bitter veggies (think mustard greens), then broccoli rabe might not be for you.

Ingredients:

• 2 bunches broccoli rabe, trimmed and chopped
• 1 red bell pepper, thinly sliced
• 1 TBS olive oil
• 2 cloves minced garlic
• 1/4 cup black olives, pitted and thinly sliced
• Juice of one lemon (approx. 3 TBS)
• Lemon zest
• Red pepper Flakes (to taste)

To Make:

• Heat 3/4 cup of water over medium heat until the water boils.
• Add broccoli rabe, cover and cook for 4 minutes, stirring occasionally.
• Transfer broccoli rabe to colander, and run under cold water to stop cooking process.
• In a skillet over medium heat, cook red bell pepper in olive oil. Add minced garlic and olives. Continue cooking for 1 minute. Add broccoli rabe and lemon juice. Cook for an additional 3 minutes. 
• Transfer to serving dish and garnish with red pepper flakes and lemon zest.

Serves: 4

Each Serving: 53 Calories, 3 g Carbs, 5 g Fat, 1 g Protein, 1 g Fiber

Weight Watchers Points: 2

Recipe: Spaghetti Caprese

This is a great solo week night dinner that's under 500 calories!

Ingredients:

• 2 oz. spaghetti
• 1 large diced heirloom tomato (seeds removed)
• 2 TBS fresh basil (chopped)
• 1 garlic clove (minced)
• 1 tsp olive oil
• 1 oz mozzarella, part skim (finely diced)
• 1/2 cup cannelloni beans (rinsed and drained)
• 1 1/2 tsp white balsamic vinegar
• fresh parsley (to taste)

To Make:

1. Cook spaghetti according to package directions.
2. Toss cooked spaghetti with tomato, sliced basil, garlic, olive oil, and mozzarella. The goal is to get the mozzarella to soften just a bit.
3. Finish dish with cannelloni beans, drizzled with white balsamic vinegar and spring of fresh parsley (or more basil, if you prefer).

Servings: 1

Per Serving: 440 calories, 70 g carbs, 11 g fat, 23 g protein, 14 g fiber, 11 WW pts

Recipe: Spicy Buffalo Cauliflower "Wings"

Saturday night is when I have my cheat meal. Actually, Saturday night is when I pay homage to one of the world's most perfect foods: Buffalo Wings. Needless to say, buffalo wings are some of my favorite foods. Under duress, I may admit to dreaming about them occasionally. Unfortunately, they aren't exactly the healthiest things out there. In fact, with each individual wing clocking in at 3 points, they may be closer to the "unhealthy" end of the spectrum than a lot of other foods -- especially the amount I'd ideally like to be eating!

The good news is, I found a substitution which will allow me to get that crispy buffalo kick I love.

Spicy Buffalo Cauliflower

Ingredients:

• 1 head cauliflower
• Dash of hot sauce
• 1/2 cup rice flour
• 1/2 cup water
• pinch salt substitute

To Make:

1. Preheat oven to 450 degrees. 
2. Mix flour, water, salt, and dash of hot sauce into a small bowl.
3. Chop cauliflower into bite-sized pieces. Dip pieces into batter until coated evenly, then place on a greased baking sheet.
4. Bake for 15 minutes or until batter has hardened.
5. Once cauliflower has completed baking, brush pieces with your favorite hot sauce and continue to bake for a few more minutes, until cauliflower is crispy.
6. Remove from oven and enjoy!!

Serves: 4

Each Serving: 104 calories, 23 g carbs, 1 g fat, 4 g protein, 4 g fiber, 3 WW Pts

Recipe: Creamy Tomato Goat Cheese Pasta with Green Peppers and Mushrooms

This was one of those "on the fly" recipes which turned out surprisingly good. For those who aren't tomato fans, I'll let you in on a secret: I'm actually not a fan of them, either. However, I've found that if I buy cherry or grape tomatoes and quarter them, they cook down and become more of a sauce than actually pieces of tomato.  When the goat cheese mixes in, the resulting sauce is reminiscent in texture and color to a vodka sauce, but its much lighter and has a delightful "tangy" flavor that's absolutely addictive.

Ingredients:

• 2 oz dry pasta
• 1 cup cherry or grape tomatoes, washed and quartered
• 1/2 green pepper, sliced into thin strips (or color of your preference)
• 1 cup white mushrooms, sliced
• 1 oz creamy goat cheese (I'm using Vermont Creamery)
• salt/pepper/garlic powder -- to taste

To Make:

1. Cook pasta according to package directions.
2. Spray a pan with non-stick spray, and saute pepper, mushrooms and tomatoes until tender. The tomatoes should break down. Season with salt/pepper/garlic.
3. Add pasta to pan with sauteed vegetables. Add goat cheese and mix to fully incorporate. 
4. Remove from heat and serve.

Servings: 1

Per Serving: 333 Calories, 60 g carbs, 6 g fat, 15 g protein, 9 g fiber; 9 WW Pts

Recipe: Spiced Pumpkin Soup

One thing I love about being on Weight Watchers -- the recipes!!! This one my meeting leader shared on her Facebook, and I'm sharing it with all of you!

Fall is pumpkin season, but before you reach for a pumpkin spiced latte (5 WW Points for a tall!) -- try this soup to warm you up.

Spiced Pumpkin Soup

Ingredients:

• 1 TBS canola oil
• 1 small onion, finely chopped
• 1 tsp minced garlic
• 1 tsp curry powder
• 1/4 tsp cardamom
• 1/4 tsp salt [or salt substitute]
• 1/4 tsp black pepper
• 2 cups reduced sodium, fat free broth (chicken or vegetable)
• 1 (15 oz) can pumpkin
• 1 (12 oz) can evaporated fat free milk
• 6 TBS plain fat free Greek yogurt

To Make:

1. In a large pot, heat oil. Add onion and cook for 3 minutes, or until soft. Add garlic and cook for 1 minute. Stir in the rest of the spices, salt and pepper.
2. Whisk in broth and pumpkin. Bring to just a boil, reduce heat to low, and simmer for 15 minutes, stirring occasionally. Add milk and simmer for 2 minutes.
3. Using an immersion blender, puree soup until smooth. For thinner texture, add more broth. 
4. Ladle into bowls and garnish with yogurt.

Servings: 6

Each Serving: 104 calories, 14 g carbs, 3 g fat, 7 g protein, 3 g fiber, 3 WW Points Plus

Recipe: Roasted Asparagus & Ricotta Pasta with Red Pepper Flakes

This is a simple vegetarian meal, with -- added bonus -- just a few ingredients.

Ingredients:

• Bundle fresh asparagus
• 4 oz dry pasta (any variety)
• 1/2 cup fat free ricotta
• 1 TBS olive oil
• Red pepper Flakes
• Salt and pepper (to taste)

To Make:

• Pre-heat oven to 375 degrees F. Clean and prep asparagus on a sheet pan, coated with non-stick spray. Season asparagus with salt, pepper and 2 tsp olive oil. When oven is preheated, roast asparagus for 20 minutes, or until tender.
• Cook pasta according to directions on box
• Serve roasted asparagus on top of cooked pasta. Flake ricotta cheese onto pasta/asparagus mixture. Drizzle remaining olive oil over pasta, ricotta and asparagus. Top with red pepper flakes and serve.

Servings: 2

Per Serving: 325 calories, 50 g carbs, 8 g fat, 15 g protein, 8 WW Points Plus

Recipe: Oven Roasted Corn

Summertime is prime corn season here in Jersey. Corn on the cob is great, but sometimes its nice to switch it all up.

I eyeballed the spice measurements, so use your judgement.

Ingredients:

• Fresh Corn on the cob
• 1 TBS Olive oil
• Salt Substitute
• Lime
• Cayenne Pepper

To Make:

1. Cut kernels off the cob.
2. Coat sliced-off kernels with olive oil and roast at 450 degrees -- until they start to brown, between 10-15 minutes
3. Add salt, lime, and some cayenne pepper

Other variation: Try Chili Power, Italian Seasoning, Cumin, or anything in between. Corn is a great canvas for flavors, so go crazy!

Recipe: Stephanie's Dark Chocolate "World Domination" Mousse

Happy National Chocolate Mousse Day!! Statistics show that chocolate mousse is THE most delectable dessert in the entire cosmos. 

Therefore, I present to you my "no-longer-secret" recipe for the world's most amazing dark chocolate liqueur mousse. 

Just understand, dear readers, how much of a sacrifice to you this one is.... as now that I have given it to you, I can no longer use it in my campaign to take over the world. Yes, it's THAT good.

Oh, and there will be no nutrition facts posted. It's decadent chocolate mousse..... Do you actually want to know what you're consuming?

Stephanie's Dark Chocolate "World Domination" Mousse

Ingredients:

• 6 eggs
• 8 ounces good quality bittersweet chocolate
• 1 ounce butter (or margarine, if you're making this recipe parve)
• 2 TBS black coffee
• 2 TBS of the liqueur of your choosing -- I recommend orange, berry, coffee, or chocolate flavors

To Make:

• Separate 6 eggs. Discard 1 yolk, so that you are left with 6 whites, and 5 yolks.
• Place chocolate and butter in a double boiler. As they begin to melt, add coffee.
• Whisk egg whites until they form stiff peaks
• Once the chocolate and butter have melted, turn off the heat.
• Stir egg yolks and liqueur together in a separate bowl.
• Temper a bit of the chocolate/butter/coffee mixture into the egg yolks, (stirring so that eggs do not scramble). Then add the egg yolk mixture back to the rest of the chocolate mixture, stirring well.
• Once the chocolate and egg yolk mixtures are completely incorporated, fold in egg whites gently. Be careful not to over-mix or beat at this stage.
• Pour chocolate mousse into serving dishes and refrigerate until set.

Enjoy!

Recipe: Black Bean Chicken Salad with Cumin Vinaigrette

I found this recipe and (with most of my recipes) tried to cut down on the fat, salt, etc. This recipe originally had 3/4 cup of olive oil in the dressing -- which added an additional 477 calories to the recipe. I cut the oil down to half a cup, and I encourage you to cut it down further if you want to experiment further.

Ingredients:

• 3-4 boneless, skinless chicken breasts, cooked and cubed
• 1 (15 ounce) can black beans, rinsed and drained
• 1 bunch scallions, chopped
• 1 cup chopped celery
• 1/2 cup extra virgin olive oil
• 1/2 cup lemon juice
• 2 tsp Dijon mustard
• 2 tsp ground cumin

To Make:

• Combined cubed chicken, black beans, scallions, and celery
• Mix together olive oil, lemon juice, Dijon mustard, and cumin, and pour over chicken and bean mixture.
• Stir together and chill for at least an hour before serving

Serves: 8

Each Serving: 281 calories, 10 g carbs, 16 g fat, 24 g protein

Recipe: Roasted Balsamic Strawberries

Happy Valentine's Day, loves! Here's a recipe that tastes indulgent, but is low in calories. Top with Ricotta, or light whipped cream for a satisfying dessert to share with your loved ones!

Ingredients:

• 6 cups fresh strawberries
• 1/4 cup balsamic vinegar
• 1 TBS fine sugar

To Make:

• Preheat oven to 400 degrees
• Wash and cut the tops off of the strawberries
• Toss strawberries in balsamic vinegar and place on a baking tray
• Sprinkle strawberries with sugar
• Bake for 15 minutes

Strawberries can be served warm or cooled. Enjoy!

Each 1 cup serving has: 60 calories, 15 g carbs, 1 g fat, 1 g protein

Recipe: Zucchini Sauté

This recipe is a modified form of a zucchini sauté from the 17 Day Diet cookbook -- I love how the lemon brightens up the dish. 

Ingredients:

• 2 medium zucchini
• 1/4 cup pine nuts
• Zest from 1 lemon
• Cooking spray
• 1/2 tsp. garlic powder
• 1/2 tsp. salt substitute
• 1/2 tsp. pepper
• 3 TBS Parmesan cheese

To Make:

• Put pine nuts into a dry skillet and heat over a low flame, stirring occasionally for 3 minutes. Careful not to burn them! Once they are done, set aside.
• Grate the zucchini and use a strainer to squeeze out the excess water.
• Spray the skillet with nonstick spray and put over medium heat until the surface of the skillet is warm.
• Add the grated zucchini and cook, stirring often, for about 3 minutes. 
• Stir in salt substitute, pepper, and lemon zest, and garlic powder. Continue cooking for another 1-2 minutes. 
• Transfer zucchini to serving dish and stir in pine nuts and cheese. 

Serves: 4

Each Serving: 80 calories, 5g carbs, 6g fat, 4g protein, 614mg potassium, 67mg sodium

Variations:

• If you slice the zucchini into longer strips instead of grating it, the dish takes on more of a "spaghetti" texture.
• My friend suggested that this dish begs for a bit of a cream sauce. If you choose to do so, I would recommend no more than 1-2 TBS of light sour cream, just to mimic an Alfredo sauce.

Recipe: Naked Pear and Cranberry Pie

This is not an original recipe. Rather, it's one that I'm reposting from a blog I follow -- http://www.snack-girl.com/. The author is absolutely brilliant, makes great food, and we share a very similar food philosphy.

She posted this recipe a few days ago, and I am absolutely trying it this Thanksgiving. It looks positively divine -- and super healthy!

Naked Pear and Cranberry Pie Recipe

(serves 8)

• 4 large ripe green pears (Bartlett)
• 1 cup fresh cranberries
• ¼ cup sugar plus 2 teaspoons
• 3 tablespoons cornstarch
• 1 teaspoon cinnamon
• 2 tablespoons water

Preheat oven to 375. Slice two pears and layer in bottom of pie plate. Add ½ cup cranberries. Slice the last two pears and layer onto the cranberries. Add final ½ cup cranberries to the top.

Mix the ¼ cup sugar, cornstarch, and cinnamon in a small bowl with the water. Pour over the pie. Cover the pie with foil and bake for 40 minutes. Uncover, sprinkle with 2 teaspoons sugar, and bake for 10-20 minutes uncovered or until pears are tender.

Can be served warm or room temperature.

106 calories, 0.1 g fat, 0.0 g saturated fat, 27.9 g carbohydrates, 18 g sugar, 0.5 g protein, 4.0 g fiber, 2 mg sodium, 3 PointsPlus

Recipe: Spinach Bake

We made this recipe parve on Rosh Hashanah by using soy sour cream and soy cheese. It was great parve, and I tend to think it was taste incredible with the regular varieties as well.

Ingredients:

• 2 (10 ounce) packages frozen chopped spinach, thawed and well drained
• 2 TBS dry onion soup mix
• 1 (8 ounce) carton light sour cream
• 1 can water chestnuts, drained and roughly chopped
• 1/2 cup shredded cheese (mozzarella or Monterrey jack work best)

To Make:

• Preheat oven to 350 degrees
• combine spinach, onion soup mix, soup cream, and water chestnuts.
• Pour mixture into baking dish (we used a 9 x 9 pan)
• Bake at 350 degrees for 20 minutes
• Take out of the oven and sprinkle cheese over the top. Bake for an additional 5 minutes, or until cheese melts.

Serves 12

Each serving: 62 calories, 5 g carbs, 2 g fat, 4 g protein

Recipe: Philly Cheesesteak Stuffed Peppers

I found this recipe on this great blog I just started following, called "Peace, Love, and Low Carb".  I LOVE stuffed peppers, but I usually make mine with rice -- this is a really easy recipe that looks absolutely delicious. I cannot wait to try it!

Ingredients:

• 8 oz. thinly sliced roast beef
• 8 slices provolone cheese
• 2 large green bell peppers (Or your favorite variety)
• 1 medium onion
• 8 oz. baby bella mushrooms
• 2 TBS butter
• 2 TBS olive oil
• 1 TBS minced garlic

To Make:

• Preheat oven to 400 degrees
• Slice peppers in half lengthwise, remove all seeds and "ribs"
• Slice onions and mushrooms. Saute over medium heat with butter, oil oil, garlic, (and salt and pepper if you like) until caramelized.
• Slice roast beef into strips and add to onion/mushroom mixture. Keep over flame for 5 minutes to allow flavors to marry.
• Line the inside of each pepper half with a slice of provolone cheese
• Fill each pepper half with meat/mushroom/onion mixture
• Cover each pepper with second slice of provolone
• Bake for 20 minutes, or until the slice of cheese on top has cooked to a golden brown.

Enjoy!

Recipe: Low Fat Key Lime Pie

I LOVE Key Lime Pie. But it's not exactly the healthiest option out there. That's where the inspiration for this recipe came from. Enjoy!

Ingredients:

• 1 box (0.3 ounce) sugar free lime flavor gelatin
• 1/4 cup boiling water
• 16 ounces light key lime pie flavored yogurt
• 1 container fat free whipped topping, thawed
• 1 prepared 9 inch reduced fat graham cracker pie crust

To Make:

• In a large, heat-resistant bowl, dissolve gelatin in boiling water, let mixture cool 5 minutes
• With wire whisk, stir in yogurt
• With wooden spoon, fold in whipped topping -- be careful not to over-mix
• Transfer mixture to pie crust
• Refrigerate overnight, or at least two hours until firm.

Serves: 8

Each Serving: 193 calories, 33g carbs, 4g fat, 3g protein

For comparison, nutrition information for traditional key lime pie is as follows:

Each Serving: 400 calories, 52g carbs, 22g fat, 6g protein

Recipe: "Cream" of Broccoli Soup

My mom made this recipe a few months ago, and I thought it was brilliant. Turns out she snagged it from a Jenny Jones cookbook called "Look Good, Feel Great". I've taken the liberty to modify it just a little by using brown rice and my salt substitute. I've also doubled it, because I tend to think bigger pots of soup make leftovers, which is never a bad idea.

The trick to this recipe is that the soup is thickened -- not by cream -- but by the starches from the rice, which is an infinitely healthier option.

Ingredients:

• 2 teaspoons olive oil
• 1 cup chopped onion
• 1/4 cup long-grain brown rice (I used short grain and it was fine)
• 3 cups chicken or vegetable stock (Aim for low sodium)
• 4 cups fresh broccoli florets (I used broccoli crowns, and chopped them up, and I'm assuming Frozen would do in a pinch)
• 1/2 tsp. salt substitute
• Black pepper (to taste)

To Make:

• In a large pot, heat oil over medium flame. Add onions and cook, stirring occasionally until they are translucent.
• When the onions have had a chance to cook, add the rice, stock, salt substitute, and pepper, and allow mixture to come to a boil. Then reduce heat to low, and simmer (covered) for 20 minutes.
• Stir in broccoli florets and allow mixture to return to boil, increasing the heat to medium. Cover and cook for five minutes, and then remove from the flame.
• Allow soup to cool slightly, and then blend until smooth.
• If the soup is too thick, add more water or stock for your taste.

Serves: 8

Serving:  52 calories, 7 g carbs, 1 g fat, 4 g protein

Recipe: Microwave Personal Pumpkin Pie

I scooped up this recipe from MFP, where someone had previously found it on tumblr.

Ingredients:

• ½ cup pumpkin pie filling or pumpkin puree
•  ¼ cup liquid egg whites
• 1 packet of sweetener (I use Equal)
• Cinnamon and/or Pumpkin Pie Spice (to taste)

To Make:

• Combine ingredients in shallow dish.
• Microwave mixture for 2 minutes.
• Let cool before eating.

Serves: 1

Each Serving: 80 calories, 10 g carbs, 0 g fat, 7 g protein

Variations:

• If you prefer a more "flan-like" texture, add more pumpkin 
• If you prefer a more "cake-like" texture, add more egg whites
• For a creamy topping, mix together a dollop of non-fat Greek yogurt, a little bit of hazelnut cream cheese, and pumpkin pie spice, or top with toasted pecans.