A delicious Thanksgiving dessert for your family that comes from the Biggest Loser newsletter.
• Canola oil cooking spray
• 3 eggs, omega-3-enriched if available
• 1 1/4 cup pumpkin purée
• 7 tablespoons (1/4 cup plus 3 tablespoons) maple syrup
• 5 1/2 teaspoons canola oil
• 1 1/2 teaspoon pure vanilla extract
• 3/4 teaspoon ground cinnamon
• 3/8 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 1/4 teaspoon salt
• 1 1/2 cups low-fat milk, heated until very hot
• Boiling water, about 1 quart
• Ground nutmeg (garnish)
1. Preheat oven to 350° F. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 X 9-inch baking pan.
2. In large bowl, beat eggs slightly; add pumpkin purée, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour 1/2 cup flan mixture into each prepared ramekin.
3. Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
4. Bake 40-45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate.
5. Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.
Yield: 8 servings. Serving size: 1 flan.
Nutrient Analysis Per Serving
Calories 190, Calories from fat 70, Total Fat 7 g, Saturated Fat 1.5 g, Cholesterol 110 mg, Sodium 220 mg, Total Carbohydrate 24 g, Fiber 2 g, Sugar 18 g, Protein 6 g
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