-juice Preheat oven to 325 degrees. Cut off pumpkin tops and set aside to use as covers. Scoop out seeds and membranes; set aside for another use. Set pumpkin shells on a large baking sheet. In a medium bowl, combine remaining ingredients and toss well. Pack tightly into pumpkin cavities.Cover with tops. Bake 45 minutes, or until pumpkin shells are tender. Serve hot. Serves 4. Per serving: 159 cal; 4 g prot; 2 g fat; 30 g carb; 0 chol; 209 mg sod; 6 g fiber.