A can of pumpkin puree can is a wonderful staple for every healthy cook’s pantry. Instead of serving pumpkin pie as a Thanksgiving or Christmas dessert, why not try this light and low-fat pumpkin flan recipe? It is the perfect end to a hearty holiday meal, and is made in individual portions. When learning how to make a flan, remember that a light hand is necessary for stirring, and that the water must be boiling for proper cooking. Don’t let the steps intimidate you – once you make this a few times you’ll see how easy it is.
Note: you will need to buy 8 individual 1/2 cup ramekins for this flan recipe. They’re easy to find online or at your local kitchen supply store. Alternatively, use an 8 x 8 baking dish and bake for at least 35 minutes.
This low-cholesterol pumpkin flan recipe uses just 2 eggs instead of 3 as traditional pumpkin flan usually calls for. The absence of salt keeps this pumpkin flan recipe suitable for low-sodium diets, but a little spice adds the perfect flavor.
1 cup granulated white sugar
1/2 cup water
2 large organic eggs, lightly beaten
1 15 ounce can of pumpkin puree, or 1 cup plus 3 tablespoons of homemade pumpkin puree
1 1/2 cups low-fat evaporated skim milk
2/3 cup firmly packed light brown sugar
1 teaspoon pure organic vanilla extract
1/2 teaspoon ground ginger
1/2 teaspoon ground allspice.
How to Make Flan:
Preheat your oven to 325 degrees Fahrenheit. Over medium-high heat, mix granulated sugar and water in a small saucepan. Mix well with a wooden spoon. Keep cooking, stirring constantly, until the sugar turns a caramel color. You may want to lift the saucepan and swirl the sugar-water mixture around a little to really mix it well, but return it to the heat quickly. Remove from heat.
Arrange your ramekins on the counter. Pour caramel evenly amongst the 8 ramekins, pouring with one hand and tilting each ramekin with the other to coat the sides with caramel. Once empty,fill the saucepan with hot water and soap immediately to soak – caramel can be a sticky, hard mess to clean up later.
Boil a kettle full of water. Then mix eggs, pumpkin puree, milk, brown sugar, organic vanilla extract, ginger and allspice in a large mixing bowl.
Pour pumpkin mixture equally into the ramekins. Use the back of a dessert spoon or a small spatula to smooth the tops. Place the ramekins in a large baking pan with high sides (I use an old 9 x 13) and then place the baking pan onto a large baking sheet. Carefully pour boiling water around the ramekins, until the water is about halfway up the sides of the ramekins. Open your oven door, then lift the baking sheet with the baking pan and ramekins CAREFULLY and place them on the center rack.
Bake the pumpkin flan for 25 to 30 minutes, or until they are completely set and a knife inserted in the middle comes out mostly clean. Remove the ramekins from the water and baking pan, and place them on a rack to cool completely. Use a rubber spatula to loosen the flan, then turn it over onto a dessert plate. The caramel that was on the bottom and sides will now be on top, and each of your guests will have pretty pumpkin flan to finish their holiday meal.
This pumpkin flan recipe makes 8 servings. Each serving has 210 calories, 47 grams of carbs, 6 grams of protein, 78 mgs of sodium, 55 mgs of cholesterol and just 1 gram of fat. Plus boatloads of beta-carotene.
Visit our Pumpkin Recipes for more great ways to use this frugal and healthy vegetable.