- Canola oil cooking spray
- 3 eggs, omega-3-enriched if available
- 1 1/4 cup pumpkin puree
- 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-degrees 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.
Cook's note: Use leftover pumpkin puree in a smoothie with yogurt, milk, sweet spices (cinnamon, ginger, cloves) and a drizzle of agave nectar, honey or maple syrup.
- 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
Recipe by Cheryl Forberg, R.D.