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Creamy Flan

by Maria Alamo, MPH RD LD

Servings: 8 (1/2 Cup Per Serving)
Prep Time: 20
Cook Time: 60
Nutrition Facts
Serving Size 1/2 Cup
    
Amount per serving
Calories 210
% Daily Value*
Total Fat 0g 
 Saturated Fat 0g 
Cholesterol 0mg 
Sodium 65mg 
Total Carbohydrate 50g 
 Dietary Fiber 0g 
Protein 4g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

My abuelo (grandfather) and I share a love for my mother's flan. I have fond memories of sitting around our kitchen table with grandpa and my mother, Blanca. We would eat, talk and celebrate our lives together. Since becoming a dietitian, I adapted her flan recipe by using lower-fat ingredients. The result is a creamy, velvety flan that is just as tasty!

Ingredients

1¾ cups sugar, divided
1 12-ounce can fat-free evaporated milk
¾ cup fat-free (skim) milk
5 large eggs
1 teaspoon vanilla extract
Pinch salt
1 teaspoon rum, optional

Directions

  1. To caramelize the mold, heat ¾ cup sugar and ½ cup water in a small, heavy, flat-bottomed saucepan on medium-high heat until the syrup turns golden brown. Carefully remove from heat and quickly pour the caramel into a 1-quart flan mold or deep 8- or 9-inch round mold, tilting to evenly coat the bottom and about ½-inch up the sides. Set aside.
  2. Preheat oven to 350°F.
  3. Place the milk, eggs, 1 cup sugar, vanilla, salt and rum (if using) in a blender container. Cover and blend until mixed. Strain the mixture into the caramelized mold. Cover with foil, being careful to keep the foil off the liquid surface.
  4. Place the mold in a 13 x 9 x 2-inch baking pan. Add hot water to the pan so it comes up to half the height of the mold.
  5. Bake for 1 hour or until a knife inserted 1 to 2 inches from the center comes out clean (the center will be wiggly and continue to cook out of the oven).
  6. Carefully remove the mold from the water; loosen the foil to vent steam, but keep the flan covered. Cool 30 minutes to room temperature. Refrigerate until the flan is well chilled, preferably overnight.
  7. To serve, run a thin knife around the mold edges to loosen. Holding the sides of the mold, gently shake in a circular motion back and forth to loosen the flan from the bottom. Place a serving platter, larger in diameter, over the mold. Holding both together, quickly and gently turn over the mold onto the platter. Allow melted caramel from the mold to bathe the flan.
  8. Cut into 8 portions.

Cooking Tip

Substitute one 14-ounce can sweetened condensed milk for 1 cup sugar in the mix.

Avoid under- or overcooking the caramel. A light caramel lacks flavor. Caramel continues to darken after removal from the heat.

Rate this article:  Average 3 out of 5

About the author:

Maria C Alamo MPH RD LD

Maria Alamo, MPH RD LD

Contributor to "American Dietetic Association Cooking Healthy Across America" by American Dietetic Association and Food and Culinary Professionals, a Dietetic Practice Group of ADA. John Wiley and Sons, 2005. Learn more about Maria at www.saludconsulting.com

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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