Low-Fat Pumpkin Flan

Vegetarian
Gluten Free
Health score
5%
Low-Fat Pumpkin Flan
340 min.
8
120kcal

Suggestions

Ingredients

  • 15 ounce pumpkin puree canned
  • large eggs 
  • pinch ground allspice 
  • teaspoon ground cinnamon 
  • 0.1 teaspoon ground cloves 
  • 0.1 teaspoon ground ginger 
  • pinch mace 
  • 1.8 cups milk low-fat
  • 0.3 teaspoon salt 
  •  vanilla pod split
  • tablespoons water 
  • 0.3 cup sugar white

Equipment

  • bowl
  • sauce pan
  • oven
  • knife
  • whisk
  • ramekin
  • baking pan
  • aluminum foil

Directions

  1. Preheat the oven to 300 degrees F (150 degrees C).
  2. Set eight (5 1/2 ounce) ramekins into a large baking dish.
  3. Stir together 1 1/4 cups sugar and water in a saucepan over medium heat; cook and stir until dark amber, about 10 minutes.
  4. Quickly divide the caramel among the ramekins; set aside.
  5. Whisk eggs, cinnamon, salt, cloves, ginger, allspice, mace, and 1/3 cup sugar together in a large bowl. Stir in pumpkin puree until smooth.
  6. Heat milk in a saucepan over medium-low heat until it starts to gently bubble and steam.
  7. Remove from heat.
  8. Place vanilla bean seeds and pod in milk. Allow to soak for 10 minutes. Slowly strain hot milk mixture into the egg mixture and whisk to form a thin custard.
  9. Divide the custard evenly among the ramekins, leaving about 1/4 inch at the top of each.
  10. Fill baking dish with hot water to reach halfway up the sides of the ramekins. Cover the baking dish with heavy-duty aluminum foil.
  11. Bake in the preheated oven until the flan is just set, 45 to 50 minutes.
  12. Remove ramekins from hot water to cool completely. Cover and refrigerate until cold, at least four hours.
  13. Run a knife around the inside edge of each ramekin and place an overturned plate on top. Invert and release the flan.
  14. Garnish and serve.

Nutrition Facts

Calories120kcal
Protein20.43%
Fat27.64%
Carbs51.93%

Properties

Glycemic Index
11.26
Glycemic Load
5.82
Inflammation Score
-10
Nutrition Score
11.21521734673%

Nutrients percent of daily need

Calories:119.98kcal
6%
Fat:3.78g
5.82%
Saturated Fat:1.36g
8.53%
Carbohydrates:15.99g
5.33%
Net Carbohydrates:14.27g
5.19%
Sugar:12.75g
14.17%
Cholesterol:118.83mg
39.61%
Sodium:140.35mg
6.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.29g
12.58%
Vitamin A:8544.43IU
170.89%
Selenium:10.97µg
15.67%
Vitamin B2:0.25mg
14.48%
Phosphorus:134.06mg
13.41%
Calcium:99.83mg
9.98%
Vitamin B12:0.59µg
9.88%
Vitamin B5:0.88mg
8.79%
Vitamin K:8.77µg
8.36%
Manganese:0.17mg
8.27%
Vitamin D:1.19µg
7.95%
Iron:1.34mg
7.45%
Fiber:1.72g
6.88%
Potassium:237.54mg
6.79%
Vitamin E:0.91mg
6.07%
Vitamin B6:0.11mg
5.74%
Magnesium:22.75mg
5.69%
Folate:22.23µg
5.56%
Zinc:0.73mg
4.84%
Copper:0.09mg
4.27%
Vitamin B1:0.06mg
3.68%
Vitamin C:2.28mg
2.76%
Vitamin B3:0.29mg
1.43%
Source:Allrecipes