3/4 cup nonfat yogurt or buttermilk
1/2 cup pureed cooked pumpkin, sweet potato, or winter squash *
1 cup cornmeal
1 cup unbleached white flour
1/2teaspoonsalt
1 tablespoon baking powder

* Small cans or jars of pure squash or sweet potato puree can often be found in the baby food section of the supermarket. A.4- or 4 1/2 ounce can will work fine in this recipe. If you use canned pumpkin puree, which usually comes in 16-ounce cans, you can freeze the leftover puree in a tightly sealed container for at least a month.

Preheat the oven to 350°
Prepare an 8-inch square or 9-inch round baking pan with cooking spray or very lightly coat it with oil. Set it aside. In a large bowl, beat the brown sugar, egg whites, yogurt or buttermilk, and pumpkin (or sweet potato or squash) until frothy. Sift the cornmeal, flour, salt, and baking powder into the mixing bowl. Gently fold the dry ingredients into the wet in ingredients until just mixed.

Pour the batter into the oiled pan and bake, uncovered, for 20 to 25 minuites, until a knife inserted in the center comes out clean. Serve hot or at room temperature. VARIATION For a low-fat cornbread with a lighter texture than this nonfat version, add 1/4 cup of canola oil and 1 egg yolk to the wet ingredients and follow the rest of the recipe as before.

PER 3-0Z SERVING: 156 CALORIES, 5.5 G PROTEIN, .5 G FAT, 32.1 G CARBOHYDRATES, .1 G SATURATED FATTY ACIDS, .2 G POLYUNSATURATED FATTY ACIDS, .1 G MONOUNSATURATED FATTY ACIDS, 0 MG CHOLESTEROL, 341 MG SODIUM, 1.4 G TOTAL DIETARY FIBER