Pumpkin Muffin Meal

Pumpkin Muffin Meal

vegetable cooking spray
1/2 cup (125 g) canned solid-pack pumpkin
1 small ripe banana, 4 ounces (120 g)
1/2 cup (120 ml) 1% milk
1 tablespoon (15 ml) granulated brown sugar
1/2 teaspoon (2.5 ml) pumpkin pie spice
1/4 teaspoon (1.25 ml) salt
1 large egg yolk
2 tablespoons (30 ml) raisins

  1. Preheat oven to 300°F (149°C). Lightly spray 5 cups of a standard muffin tin with cooking spray. Fill the 6th cup with a little water.
  2. In a food processor or blender, combine all ingredients except raisins until mixture is smooth. Stir in the raisins. Spoon the mixture into the 5 prepared muffin cups. Bake for 45 minutes.
  3. Unmold and serve when cool enough to eat by hand or refrigerate for up to 1 week and serve cold.

Per serving: 75 calories (17% calories from fat), 2 g protein, 2 g total fat (0.5 g saturated fat), 15 g carbohydrate, 1 g dietary fiber, 44 g cholesterol, 133 g sodium
Exchanges: 1 carbohydrate (1 fruit)