Pumpkin Flan

  • 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.

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