It's that wonderful week in November when pumpkin pie and roast turkey are front and center on dinner tables throughout the country. And it's probably the only time during the year when you buy the obligatory can of evaporated milk. I don't know about you but I always shudder when I see and smell the evaporated milk as I'm pouring it into the mixing bowl.

With that in mind, I wanted to share an easy recipe for pumpkin pie I've developed that calls for fat-free half and half instead of evaporated milk, which is something I actually have in the refrigerator most of the time. The light pumpkin filling is made with one egg and 1/3 cup egg substitute instead of 3 eggs, and 11/3 cups fat-free half and half replaces the can of evaporated milk. And a tablespoon and a half of brown sugar sweetens each serving.

You can make your own pie crust or purchase one that you like that is lowest in saturated fat and/or higher in fiber.

Original recipe contains around 395 calories, 17 grams fat, 5 grams saturated fat, 93 mg cholesterol per serving. This one has 37 percent fewer calories, 45 percent less fat and cholesterol.

EASY PUMPKIN PIE

• 1 homemade or store-bought pie crust, made with whole- wheat flour if possible

• 1 (15-ounce) can solid-pack pumpkin, unsweetened

• 3/4 cup dark brown sugar

• 1 tablespoon cornstarch

• 1/2 teaspoon salt

• 2 teaspoons pumpkin pie spice (or use 1 teaspoon cinnamon, 1/2 teaspoon ground ginger, 1/4 teaspoon nutmeg)

• 1/4 teaspoon ground cloves

• 1 1/2 teaspoons pure vanilla extract

• 1 large egg, higher omega-3 if available

• 1/3 cup egg substitute

• 11/3 cup fat-free half and half

• Optional flavors: For added flavor add 1 1/2 teaspoons grated orange zest into the pie filling mixture or replace 2 tablespoons of the fat-free half and half with dark rum.

If using frozen pie crust, defrost and bring to room temperature. Preheat oven to 325 degrees.

In large mixing bowl, combine pumpkin, brown sugar, cornstarch, salt, pumpkin pie spice, cloves, vanilla, egg, egg substitute and fat-free half and half, beating on medium speed for a minute or two.

Pour filling into pie crust and bake in center of oven until filling is set, the edge of the crust is golden brown and a knife inserted in center of pie comes out clean (about 50 minutes). If needed, you can add a pie crust ring or cover the edge of the pie crust with a strip of foil to prevent the crust from becoming too brown.

Let cool and refrigerate pie until ready to serve.

Makes 8 servings.

• Per serving (using a store-bought whole-wheat crust): 248 calories, 5.5 g protein, 38 g carbohydrate, 9 g fat, 4 g saturated fat, 2.5 g monounsaturated fat, 2 g polyunsaturated fat, 29 mg cholesterol, 4 g fiber, 340 mg sodium. Calories from fat: 33 percent. Omega-3 fatty acids = .2 gram, Omega-6 fatty acids = 1.8 grams. Weight Watchers POINTS = 5


Elaine Magee is a registered dietitian. Learn more at www.recipedoctor.com.