Pumpkin Flan
Ingredients
- canola oil cooking spray
- 3 eggs, omega-3-enriched if available
- 1 1/4 cup pumpkin purée 300 mL
- 1/2 cup maple syrup 125 mL
- 2 Tbsp canola oil 30 mL
- 1 1/2 tsp pure vanilla extract 7 mL
- 3/4 tsp ground cinnamon 4 mL
- 1/4 tsp ground ginger 1 mL
- 1/4 tsp ground cloves 1 mL
- 1/4 tsp salt 1 mL
- 1 1/2 cups low-fat milk, heated until very hot 375 mL
- Boiling water, about 1 quart (1.13 L)
- ground nutmeg (garnish)
Instructions
- 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 (33 x 22 cm) 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 (125 mL) 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 to 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.
- Cook's note: Use leftover pumpkin purée in a smoothie with yogurt, milk, sweet spices (cinnamon, ginger, cloves) and a drizzle of agave nectar, honey or maple syrup.
Yield
8 servings
serving size
1 flan
nutritional analysis
Per Serving
| Calories | 190 |
| Total Fat | 7 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 110 mg |
| Carbohydrates | 24 g |
| Fiber | 2 g |
| Protein | 6 g |
| Sodium | 220 mg |
