A to Z Recipes Newsletter
September 28, 2005

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In This Issue

Publisher's Desk
Ramblings
Did You Know?
Monthly Theme
Reader Support
Birthday Babies
Discussion Forum
Crazy Corner
Recipe Favorites
Heart Healthy
Diabetic Choices
For Two
Publisher's Choice


Click for your favorite eBay items


Publisher's Desk

Hi from Linda in Michigan. Oh boy it’s that time of year again. You know…it’s Miller Pumpkin Time. What? You don’t know about Miller Pumpkin Time? Well, do you remember that I mentioned my neighbor, Dawn Miller awhile back? (She was the out-of-the-box-popcorn-lady.) In the fall she is the pumpkin lady. She is also the greatest baker and she knows that I love anything pumpkin. She always finds the sweetest pie pumpkins, cooks up the pumpkins for her freezer, and then makes a pumpkin treat for me. So, any day now, I will open the front door and there she will be with a grin on her face and something pumpkin in her hands. It could be pumpkin cheesecake or pumpkin roll. I never ask for her recipe. I just gladly make tea and get out the plates. So that you can enjoy Miller Pumpkin Time, I searched for some unique recipes to tantalize you. Get out into the country and buy some pumpkins, or open a can of pumpkin and have a good time!

Friday is the deadline for this month's theme topic. Get those Bed & Breakfast Inn recipes in using the special link found in the Monthly Theme section.

Help make us NUMBER ONE !




Cookbooks, Recipes, Gourmet Cooking from Amazon


Ramblings

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When the Frost is on the Punkin

When the frost is on the punkin and the fodder's in the shock,
And you hear the kyouck and gobble of the struttin' turkey-cock,
And the clackin' of the guineys, and the cluckin' of the hens,
And the rooster's hallylooyer as he tiptoes on the fence;
O, it's then the time a feller is a-feelin' at his best,
With the risin' sun to great him from a night of peaceful rest,
As he leaves the house, bareheaded, and goes out to feed the stock,
When the frost is on the punkin and the fodder's in the shock.
They's something kindo' harty-like about the atmusfere
When the heat of summer's over and the coolin' fall is here ---
Of course we miss the flowers, and the blossoms on the trees,
And the mumble of the hummin'-birds and buzzin' of the bees;
But the air's so appetizin'; and the landscape through the haze
Of a crisp and sunny morning of the airly autumn days
Is a pictur' that no painter has the colorin' to mock ---
When the frost is on the punkin and the fodder's in the shock.
The husky, rusty russell of the tossels of the corn,
And the raspin' of the tangled leaves as golden as the morn;
The stubble in the furries --- kindo' lonesome-like, but still
A-preachin' sermuns to us of the barns they growed to fill;
The strawstack in the medder, and the reaper in the shed;
The hosses in theyr stalls below --- the clover overhead! ---
O, it sets my hart a-clickin' like the tickin' of a clock,
When the frost is on the punkin and the fodder's in the shock.
Then your apples all is gethered, and the ones a feller keeps
Is poured around the cellar-floor in red and yaller heaps;
And your cider-makin's over, and your wimmern-folks is through
With theyr mince and apple-butter, and theyr souse and sausage too!...
I don't know how to tell it --- but ef such a thing could be
As angels wantin' boardin', and they'd call around on me ---
I'd want to 'commodate 'em --- all the whole-indurin' flock ---
When the frost is on the punkin and the fodder's in the shock.

James Whitcomb Riley (1853-1916)


Did You Know?

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PUMPKIN HISTORY

When Pilgrims arrived in the New World one of the many interesting discoveries they made was the Native American's use of pumpkins. It is known that American Indian tribes grew pumpkins to use as food many years before European explorers arrived. In fact, information relative to pumpkins dates back many centuries. Archaeologists in Mexico discovered pumpkin fragments that date back to 7000-5500 BC.

The word pumpkin originates from the Greek word "pepon", meaning "large melon". The word "pepon" was pronounced in different languages several ways before the American colonists called it "pumpkin". Early Americans would slice off the pumpkin top, remove the seeds, fill it with milk, spices and syrup, and bake it for hours in hot ashes. Thus we have the first version of pumpkin pie. Settlers would also dry out slices of pumpkin and store them for later when the snow was high and food was hard to find.

PUMPKIN TRIVIA

A pumpkin is not a vegetable; it's a fruit.

Pumpkins belong to the family Cucurbitacae that includes cucumbers, melons, squash, and gourds.

Pumpkins range in size from less than a pound to over 1,100 pounds.

Pumpkin seeds can be roasted and eaten or can be dried and given to the squirrels and birds.

An average size pumpkin contains a cup of seeds.

Pumpkins are a good source of nutrition. They contain Vitamin A & B and potassium.

Pumpkins originated in America.

Pumpkins are about 90% water.

Pumpkins can vary in color from white to yellow or orange.


A to Z Recipes Handy Links for Diabetics


Monthly Theme

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Bed & Breakfast Inn Recipes

Here's the scoop on the current theme:

This theme topic is right up my alley. I adore breakfast and brunch food. I own several cookbooks on the topic, and have tried many recipes from each book. So, what's your specialty of the house when friends stay the weekend? Or when that rare occasion presents itself and your whole family is together on a Saturday morning? One of my favorite brunch ideas is the breakfast casserole prepared the night before, with fresh eggs, cheese, meats, vegetables, and croutons. Toss that baby in the oven while the coffee is brewing, and you have the makings of a delightful meal, in the comfort of your own home. Share those B & B Inn recipes with us this month. Everyone will be so glad you did. Make sure to view the rules section to ensure your submissions are acceptable.

Please use this email link to submit a recipe for theme recipes: B & B Inn Recipes

A to Z Recipes continues with its popular Theme Issues. We will share theme recipes and post them on the first Sunday of each month. Send your recipes no later than the last Friday of each month to have them posted in the next monthly theme issue. You may send in your favorite theme recipes in ONE email. If the number of recipes submitted by readers exceeds those needed in the issue, the publisher will post as many from every submitter as possible and save the remaining recipes for the following Sundays of that month. The rules for recipe submissions for the monthly theme issues are the same as ALL recipes submitted for posting.

The rules are:
As a service to your fellow readers, please send only recipes that are in a form that others could easily copy and save for their own use. Recipes that would require a lot of editing or cleaning up (ALL caps or NO caps) or use non-standard measurements should not be submitted. Recipes without a name and location of sender may NOT be posted or posted without any credit given. There will be NO recipes posted that are from other recipe-zines. A to Z Recipes protects the privacy of its readers and does NOT publish email addresses. There will be no exceptions.

See the A to Z Recipes Theme Issues collection here:

A to Z Recipes Theme Issues

The theme issue for B & B Inn Recipes has a deadline of September 30, 2005, and will be posted on October 2, 2005.

Please use this email link to submit a recipe for theme recipes: B & B Inn Recipes

As usual, only recipes are to be sent to: A to Z Recipes Inbox.


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Birthday Babies

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Discussion Forum

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Our discussion forum at QuickTopic is where a2z’ers go to meet others, swap recipes and give feedback about what is going on in A to Z Recipes. It is expected that opinions, suggestions, etc. posted there be done with kindness and respect for all involved*. To join in at QT (or just to read) use your web browser to go to:

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Maybe once you get to the site, you could add it to favorites. Links that are easy to find are more likely to be used again.

*Offensive postings will be deleted by the publisher.

Family Reunion Photos!

Our first one was June 2004. Check out Leslie and Rusty's pics from December 2004. The most recent gathering was held May 2005.


Crazy Corner

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What do you call a fat Jack-o-Lantern?

A Plumpkin


How do you fix a broken Jack-O-Lantern?

With A Pumpkin Patch


What did the orange pumpkin say to the green pumpkin?

Why orange you orange?


What did the pumpkin say after Thanksgiving?

Good-Pie


What does a pumpkin pie say after a big meal?

"That was filling."


What's orange and goes putt-putt-putt?

An Outboard Pumpkin


What was orange and lived in Egypt?

Tutapumpkin


Recipe Favorites

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Kitchen Bestsellers from Amazon

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BLACK BEAN PUMPKIN SOUP

3 15.5-ounce cans black beans (about 4 1/2 cups), rinsed and drained
1 cup drained canned tomatoes, chopped
1 1/4 cups chopped onion
1/2 cup minced shallot
4 garlic cloves minced
1 tablespoon plus 2 teaspoons ground cumin
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 cup (1/2 stick) unsalted butter
4 cups beef broth
1 16-ounce can pumpkin puree (about 11/2 cups)
1/2 cup dry sherry
1/2 pound cooked ham, cut into 1/8-inch dice
3 to 4 tablespoons sherry vinegar

Garnish: Sour cream and coarsely chopped, lightly toasted pumpkin seeds

In a food processor coarsely puree beans and tomatoes.

In a 6-quart heavy kettle cook onion, shallot, garlic, cumin, salt and pepper in butter over moderate heat, stirring, until onion is softened and beginning to brown. Stir in bean puree. Stir in broth, pumpkin, and sherry until combined and simmer, uncovered, stirring occasionally, 25 minutes, or until thick enough to coat the back of a spoon.

Just before serving, add ham and vinegar and simmer soup, stirring, until heated through.

Season soup with salt and pepper.

Serve soup garnished with sour cream and toasted pumpkin seeds.

Makes about 9 cups.

Source: "Gourmet" magazine, November 1996



CHILI PUMPKIN CHICKEN

Source: Just Vegetable Recipes

c Pumpkin; cubed
1 tb Vegetable oil
2 lg Yellow onions; chopped
3 Cloves garlic; minced
1/2 Green pepper; chopped
1 Rib celery; chopped
1 lb Boneless skinless chicken breast halves
2 c Defatted chicken stock
1 cn (14-oz) whole tomatoes
2/3 c Pitted prunes
1/2 c Dried apricot halves
1/8 ts Chili powder
1 ts Salt

Peel and cut the pumpkin into cubes. 

Heat the oil in a sauté pan. Sauté the onion, garlic, green pepper and celery in the oil for 7 to 10 minutes. Cover so that the steam from the vegetables helps them cook.

Add the chicken to the vegetables. Stir and cook until the meat is white on all sides. 

Add the pumpkin, stock, tomatoes, dried fruit and spices. Simmer, uncovered, for 20 minutes 



PUMPKIN RISOTTO
Yield: 6 Servings

3 c Pumpkin flesh, peeled and cubed
4 Shallots, chopped
5 c Chicken-like or veggie stock
2 c Arborio rice (Japanese rice works 2)
1/2 ts Powdered saffron (optional)
1 c Dry white wine (sub. water or stock)
1 tb Fresh sage
Salt & freshly ground black Pepper

Wrap cubed pumpkin in foil and bake at 350F for 30 min. While it is baking, sauté shallots in a little white wine, water or stock. In a separate pan, bring the stock to a boil, then reduce heat to simmer. Puree pumpkin and set aside. Add rice to shallots and cook 2-3 minutes over moderate heat stirring frequently. Add wine and saffron and cook, stirring constantly until all the liquid has been absorbed. Add the pumpkin and 1 c stock stirring constantly. After that is absorbed, add the stock 1/2 cup at a time stirring constantly until absorbed until the rice is cooked (about 15-20 min). If you run out of stock add hot water.

The risotto should be thick and creamy in consistency and just a little runny. When done remove from heat, add the sage, salt and pepper to taste. Serve with white wine and crusty Italian bread.

If you want to add 1/4 c grated parmesan it would add 1 gram fat/ serving.

Adapted from New York Magazine (10/31/94).




PUMPKIN CHEESECAKE BARS
Makes 48 

1 (16-ounce) package pound cake mix

3 eggs 
2 tablespoons margarine or butter, melted 
4 teaspoons pumpkin pie spice 
1 (8-ounce) package cream cheese, softened 
1 (14-ounce) can Eagle Brand Sweetened Condensed Milk (NOT evaporated milk) 
1 (16-ounce) can pumpkin (about 2 cups) 
1/2 teaspoon salt 
1 cup chopped nuts 

Preheat oven to 350F. In large mixer bowl, on low speed, combine cake mix, 1 egg, margarine and 2 teaspoons pumpkin pie spice until crumbly. Press onto bottom of half sheet pan (16 x 10 inch).

In large mixer bowl, beat cheese until fluffy. Gradually beat in Eagle Brand, then remaining 2 eggs, pumpkin, remaining 2 teaspoons pumpkin pie spice and salt; mix well. 

Pour over crust; sprinkle with nuts. Bake 30-35 minutes or until set. Cool. Chill; cut into bars. Store covered in refrigerator. 

Copyright 2001 Eagle Family Foods 



PUMPKIN ROLL

Source: Alicia’s Recipes

3 eggs
2/3 c. cooked, mashed pumpkin
3/4 c. all-purpose flour
1 tsp. baking powder
1 tsp. ginger
1-1/4 c. powdered sugar, divided
1 c. sugar
1 tsp. lemon juice
2 tsp. cinnamon
1/2 tsp. salt
1/2 tsp. nutmeg
1/4 c. butter
1/2 tsp. vanilla
1 (8 oz.) pkg. cream cheese, softened

Beat eggs 5 minutes at high speed. Gradually add sugar, beating well. Stir in pumpkin and lemon juice. Combine flour, cinnamon, baking powder, salt, ginger and nutmeg. Add to pumpkin mixture and blend well. Spoon into a greased and floured 15 x 10 x 1 inch pan. Spread evenly. Bake at 375 degrees for 15 minutes. turn cake onto a towel sprinkled with 1/4 cup powdered sugar. Roll up cake and towel together. Cool. Combine 1 cup powdered sugar, cream cheese, butter and vanilla; beat until smooth and creamy. Unroll cake and spread with filling. Roll cake again and chill, seam side down.

Serves 12.



SPICY PUMPKIN POUND CAKE 

Source: University of Illinois Extension

2 1/2 cups cake flour
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground cardamom
4 eggs, at room temperature, separated
1/2 teaspoon cream of tartar
1 cup unsalted butter, at room temperature
1 tablespoon Bourbon whiskey or 2 teaspoons vanilla extract
2 cups lightly packed brown sugar
1 cup unsweetened pumpkin puree, canned or fresh
Powder sugar for dusting the cake

Preheat oven to 350°F. Position rack in lower third of oven. Spray a 10-inch tube pan or 12-cup Bundt cake pan with vegetable spray and set aside. 

In a large mixing bowl, sift together the flour, baking powder, salt, ginger, nutmeg, cinnamon, and cardamom. Set aside. 

Separate eggs. Place yolks in a small bowl and whites in a large mixing bowl. 

In another large bowl, beat the butter until smooth. Add the brown sugar a half-cup at a time beating well after each addition. Beat in Bourbon whiskey or vanilla and continue beating for about 3 minutes. 

Beat the yolks with a fork then add to sugar mixture, one-third at a time. Using a rubber spatula, scrape down sides of bowl as you mix. 

Add pumpkin puree and beat until smooth. With a wooden spoon, stir in 1/3 of the flour mixture. Beat just until dry ingredients are incorporated. Continue adding remaining flour in two batches. Set aside. 

Add cream of tartar to egg whites and beat until soft peaks form. Gently fold whites into pumpkin batter. 

Spoon batter into prepared pan. Gently spread batter evenly around pan. Bake for 45 to 50 minutes. Allow the cake to cool in the pan for 10 minutes, then invert onto a cake plate. Allow to completely cool. Dust with powdered sugar. 

Makes 16 servings



PUMPKIN FUDGE

Source: Oldfashionedliving.com (Faith Heinhauer)

Enjoy sweet bites of soft & creamy pumpkin fudge that is lightly spiced with cinnamon, nutmeg & ginger. This fudge makes of oodles of candy. Share the sweets! Place the fudge in small plastic bags and wrap with orange ribbon. If desired, gently press a pecan half or candy corn on each square of fudge. 

3 cups granulated sugar 
3/4 cups (1 ½ sticks) butter
1 -5 1/3 oz. can (2/3 cup) evaporated milk 
1/2 cup solid pack pumpkin 
1 teaspoon pumpkin pie spice 
1 -12 oz. package butterscotch morsels 
1 7 oz. jar marshmallow creme 
1 cup toasted pecans, chopped 
1 teaspoon vanilla extract 

1. Butter a 13 x 9-inch pan.

2. In a heavy saucepan, combine sugar, butter, milk, pumpkin and spice.

3. Cook over medium-high heat. Bring to a boil, stirring constantly until mixture reaches 234°, about 15 - 20 minutes. (The mixture MUST reach 234°. It is the Soft Ball stage of candy, and needs to reach that heat for the candy to set up.)

4. Remove from heat; quickly stir in butterscotch morsels, marshmallow crème, nuts and vanilla. Mix until well blended.

5. Quickly pour into greased pan and spread evenly.

6. Cool and cut into little squares.

7. Seal the candy in an airtight container and keep it at room temperature for up to two weeks.

A candy thermometer is a must with this recipe! It is a cheap baking tool that you can find in most grocery stores (trust me, you'll end up using the thermometer for more than candy recipes). This recipe is great to make with a friend, but can definitely be made solo.


Heart Healthy

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CRUNCHY PUMPKIN PIE

Heart-Healthy Holiday Treat

How about a delicious holiday treat that you and your heart can both enjoy! This pie uses only a small amount of oil in the crust and skim milk in the filling to make it heart-healthy. 

For the pie crust:
1 cup quick cooking oats
1/4 cup whole wheat flour
1/4 cup ground almonds
2 tablespoon brown sugar
1/4 teaspoon salt
3 tablespoons vegetable oil
1 tablespoons water 

For the pie filling:
1/4 cup packed brown sugar
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 egg, beaten
4 teaspoon vanilla
1 cup canned pumpkin
2/3 cup evaporated skim milk

Preheat oven to 425 F. Mix oats, flour, almonds, sugar, and salt together in small mixing bowl.

Blend oil and water together in measuring cup with fork or small wire whisk until emulsified.

Add oil mixture to dry ingredients and mix well. If needed, add small amount

of water to hold mixture together.

Press into a 9-inch pie pan and bake for 8-10 minutes, or until light brown.

Turn down oven to 350 F.

Mix sugar, cinnamon, nutmeg, and salt together in a bowl.

Add eggs and vanilla and mix to blend ingredients.

Add pumpkin and milk and stir to combine.

Pour into prepared pie shells.

Bake 45 minutes at 350 F or until knife inserted near center comes out clean.

Yield: 9 servings--Serving Size: 1/9 of a 9-inch pie

Each serving provides:
Calories: 177
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 24 mg
Sodium: 153 mg

Source: National Heart, Lung, and Blood Institute


Diabetic Choices

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PUMPKIN SOUP

Ingredients

2 teaspoons margarine
3/4 cup chopped onion
One 16-ounce can pumpkin puree (not pumpkin pie filling)
2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
2 teaspoons sugar
1/2 teaspoon salt
1/8 teaspoon ground cloves or ground nutmeg
1 cup fat-free milk 

Directions

Melt the margarine in a medium saucepan. Sauté the onion until softened, about 5 minutes. 

Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes. 

Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once. 

Calories: 89
Protein: 4 g
Sodium: 318 mg
Cholesterol: 1 mg
Fat: 3 g
Carbohydrates: 15 g
Exchanges: 1 Starch

Source: The New Family Cookbook for People with Diabetes



CINNAMON PUMPKIN TORTE

Ingredients

Nonstick cooking spray
1 (18.25 oz) pkg low-fat yellow cake mix
1/4 cup low-fat margarine, melted
1 egg, slightly beaten (or 1/4 cup egg substitute)
1 (30-ounce) can pumpkin pie mix (with spices already added)
2 eggs, beaten (or 1/2 cup egg substitute)
2/3 cup canned evaporated skim milk
2 Tbsp sugar
1 tsp cinnamon

Directions

Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray. 

Set aside 1 cup of yellow cake mix for topping. 

Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust. 

Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust. 

Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling. 

Bake 40 to 45 minutes. 

Calories: 163
Sodium: 256 mg
Cholesterol: 27 mg
Fat: 3 g
Carbohydrates: 31 g
Exchanges: 1-1/2 Bread/Starch; 1 Vegetable

Source: Magic Herbs


A to Z Recipes Handy Links for Diabetics


For Two

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PENNE WITH PUMPKIN SAUCE

Source: Moscow Food Co-op

This recipe serves two.

1 onion, chopped fine
1 red bell pepper, chopped fine
2 large garlic cloves, minced
2 tsp butter
1/2 c. canned solid-pack pumpkin
1 cup chicken broth
1/2 cup water
2 Tbs. heavy cream
freshly grated nutmeg to taste
1/2 pound penne or other tubular pasta
3 Tbs. minced fresh parsley
freshly grated Parmesan, as an accompaniment

In a large skillet cook onion, bell pepper and garlic in butter over moderate heat, stirring, until the vegetables are softened. Stir in pumpkin, broth, water, cream, nutmeg, and salt and pepper to taste. Simmer the sauce, stirring occasionally, for 10 minutes. While the sauce is simmering, in a kettle of salted boiling water boil the penne until it is al dente, ladle out and reserve about 1 cup of the cooking water, and drain the penne well.

Add the penne to the sauce; cook the mixture over moderate heat, stirring and thinning the sauce as desired with some of the reserved cooking water, for 1-2 minutes, or until the pasta is coated well, and stir in the parsley. Serve with Parmesan.


Publisher's Choice

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CHUNKY WALNUT PUMPKIN PIE

Source: Just Vegetable Recipes

Crust:

2 c Flour
1 Stick butter
4 tb Ice water
1/2 ts Salt

Filling:

2 c Baked, mashed pumpkin (baked from scratch)
4 Eggs
2 tb Karo syrup
1/2 c Sugar
2 ts Vanilla
1 ts Cinnamon
1/2 ts Nutmeg
1 ds Salt

Topping:

3/4 c Walnut halves
1 1/2 ts Butter

Crust: 

To prepare crust: Mix together all ingredients, cutting in butter with a knife. Roll out crust between two pieces of wax paper to big enough size to cover bottom of a 9" pie pan and come up the sides. Put crust in 9" pie pan. Bake crust at 350 degrees for 15-20 minutes. Remove from oven and set aside. 

To prepare filling: Mix together all filling ingredients and spoon into pie crust. 

For topping: Sprinkle walnuts on top of pie filling. Put small dabs of butter over pie filling. Bake for about 1 hour at 350 degrees (If pie is baked too long, walnuts will burn). Yields 6 8 servings


A special treat for Linda from Maggie...


PRALINE PUMPKIN DESSERT

Eat cake instead of pumpkin pie! Made easier with a cake mix and baked in a pan everyone has, this dessert feeds a crowd!

1 can (15 ounces) pumpkin (not pumpkin pie mix) 
1 can (12 ounces) evaporated milk 
3 eggs 
1 cup sugar 
4 teaspoons pumpkin pie spice 
1 package Betty Crocker® SuperMoist® golden vanilla cake mix 
1 1/2 cups chopped pecans or walnuts 
3/4 cup butter or margarine, melted 
Whipped cream, if desired 
Additional pumpkin pie spice, if desired

1. Heat oven to 350°F. Grease bottom and sides of rectangular pan, 13x9x2 inches, with shortening. Beat pumpkin, milk, eggs, sugar and 4 teaspoons pumpkin pie spice in medium bowl with wire whisk until smooth. Pour into pan.

2. Sprinkle dry cake mix over pumpkin mixture. Sprinkle with pecans. Pour melted butter evenly over top of dessert.

3. Bake 50 to 60 minutes or until knife inserted in center comes out clean. Cool slightly.

4. To serve, cut dessert into 4 rows by 3 rows. Serve warm or chilled with dollop of whipped cream sprinkled with pumpkin pie spice. Store covered in refrigerator.

High Altitude (3500-6500 ft)
Heat oven to 375º.

1 Serving: Calories 510 (Calories from Fat 260); Total Fat 28g (Saturated Fat 10g; Trans Fat 1 1/2g); Cholesterol 90mg; Sodium 400mg; Total Carbohydrate 60g (Dietary Fiber 3g; Sugars 41g); Protein 6g
% Daily Value: Vitamin A 120%; Vitamin C 0%; Calcium 20%; Iron 10%
Exchanges: 2 Starch; 5 1/2 Fat
Carbohydrate Choices: Carbohydrate Choice 4

Source: Betty Crocker


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