Pumpkin Flan

Name: Pumpkin Flan
Ingredients: canola oil cooking spray; 3 eggs, omega-3-enriched if available; 1 1/4 cup pumpkin purée; 1/2 cup maple syrup; 2 Tbsp canola oil; 1 1/2 tsp pure vanilla extract; 3/4 tsp ground cinnamon; 1/4 tsp ground ginger; 1/4 tsp ground cloves; 1/4 tsp salt; 1 1/2 cups low-fat milk, heated until very hot; Boiling water, about 1 quart; ground nutmeg (garnish)

Pumpkin Flan

Recipe by CanolaInfo Test Kitchen

Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way.

Servings

8

servings

Calories

190

kcal

Ingredients

canola oil cooking spray
3 eggs, omega-3-enriched if available
1 1/4 cup pumpkin purée
1/2 cup maple syrup
2 Tbsp canola oil
1 1/2 tsp pure vanilla extract
3/4 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp salt
1 1/2 cups low-fat milk, heated until very hot
Boiling water, about 1 quart
ground nutmeg (garnish)

Directions

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 baking pan.
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.
Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
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.
Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.

Notes

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.

Nutrition Facts

8 servings per recipe

Serving Size1 flan

Amount Per ServingCalories190
% Daily Value *
Total Fat 7g 9%
- Saturated Fat 1.5g 5%
Cholesterol 110mg 37%
Sodium 220mg 10%
Total Carbohydrate 24g 9%
- Dietary Fiber 2g 8%
Protein 6g 12%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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