Low Fat Pumpkin Flan
Source of Recipe
Marla
List of Ingredients
1 cup sugar divided into 2/3 cup and 1/3 cup
1 tablespoon water
1 tablespoon cornstarch
1 teaspoon cinnamon
1 teaspoon vanilla extract
1/4 teaspoon ground cardamom
1/4 teaspoon ground ginger
1/4 teaspoon nutmeg
1/4 teaspoon allspice
1/8 teaspoon salt
� cup skim milk
� cup nonfat evaporated skim milk or fat free half and half
1/8 teaspoon cream of tartar
1 16-oz. can mashed cooked pumpkin
1 egg plus 2 egg whites
Recipe
1. Combine 1/3 cup sugar and water in a small saucepan, and place over medium heat. Caramelize sugar by stirring often until sugar melts and turns golden (about 8 minutes). Immediately pour into eight 6-oz. custard cups tipping cups quickly until sugar coats bottom of cups; set aside. Note: a 4 - 6 cup souffl� dish flan pan may be used instead of the individual cups.
2. In a large bowl, mix 2/3-cup sugar together with cornstarch. Add cinnamon, vanilla cardamon, ginger, nutmeg, allspice, salt, skim milk and evaporated skim or fat free half and half to sugar and cornstarch mixture; set aside.
3. In a smaller bowl, lightly beat egg whites together with cream of tartar..
4. Preheat oven to 325� F. Add pumpkin and egg whites to other ingredients. Mix all ingredients together until well blended.
5. Pour mixture into a custard cups or souffl� dish; place cups or dish in a large, shallow pan. Add hot water to pan to a depth of 1 inch. Bake for 1 hour and 10 minutes or until a knife inserted near center comes out clean. Remove cups from water and let cool. Cover and chill 8 hours.
6. To serve, loosen edges of custard with a spatula, place a dessert plate upside down on top of cup; invert custard onto plate. Drizzle any remaining sauce over flan.
Yield: 4 cups or 8 1/2-cup servings at approximately 149 calories; 0.7gram total fat; 0.3 gram saturated fat; 27 cholesterol; 32 grams carbohydrate; 0..7 gram dietary fiber; 3 grams protein; 86 milligrams sodium.
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