Further Food Nutritionist Commentary:

If you’re looking to curb your cholesterol intake, swap out regular eggs for egg whites and whole milk for skim by using 1 cup skim milk plus 2 teaspoons melted butter as your whole milk. Whole milk contains 3.5% fat content, in comparison to its “skimmer” self, with most of the fat removed. As a natural sweetener, vanilla contains essential B vitamins, such as thiamin, niacin, riboflavin and pantothenic acid and is known for its anti-carcinogenic and anti-inflammatory properties.

By Nikki Nies, MS, Nutritionist

Creamy Caramel Flan

  • Prep Time: 5 mins
  • Cook Time: 50 mins&overnight
  • Servings: 4

Ingredients

1/3 cup organic sugar
3 tablespoons water
1 can organic sweetened condensed milk
1 cup whole milk
2 eggs (beaten)
1 teaspoon vanilla
1/4 teaspoon sea salt
1/2 teaspoon cinnamon

Instructions

  1. Preheat oven to 350.
  2. On the stove top, combine sugar and water in a sauce pan on medium heat. Swirl the pan until sugar dissolves. Continue cooking until sugar water turns amber.
  3. Pour equal portions of heated sugar liquid into 4-6 ramekins.
  4. Gently combine condensed milk, whole milk, eggs, vanilla and sea salt.
  5. Pour milk and egg mixture into the ramekins.
  6. Place ramekins into a baking pan. Add water into the pan (enough to go halfway up the ramekins) – this is called a water bath.
  7. Place in the oven (uncovered) and bake for 50 minutes.
  8. Remove from oven, dust with cinnamon and let cool.
  9. Chill in the refrigerator overnight.
  10. When ready to serve, loosen the custard by using a butter knife around the edges.
  11. Turn upside down onto a plate and enjoy!
Preheat oven to 350. On the stove top, combine sugar and water in a sauce pan on medium heat. Swirl the pan until sugar dissolves. Continue cooking until sugar water turns amber. Pour equal portions of heated sugar liquid into 4-6 ramekins. Gently combine condensed milk, whole milk, eggs, vanilla and sea salt. Pour milk and egg mixture into the ramekins. Place ramekins into a baking pan. Add water into the pan (enough to go halfway up the ramekins) – this is called a water bath. Place in the oven (uncovered) and bake for 50 minutes. Remove from oven, dust with cinnamon and let cool. Chill in the refrigerator overnight. When ready to serve, loosen the custard by using a butter knife around the edges. Turn upside down onto a plate and enjoy!

Nutrition Information

Per Serving:  Calories: 463; Total Fat: 12g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 140mg; Sodium: 327mg; Potassium: 399mg; Carbohydrate: 75g; Fiber: 0g; Sugar: 74g; Protein: 13g

Nutrition Bonus:   Calcium: 34%; Iron: 3%

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