Sweet Corn and Parmesan Flans

Health score
4%
Sweet Corn and Parmesan Flans
45 min.
6
151kcal

Suggestions

Ingredients

  • tablespoons basil thinly sliced
  • 0.3 teaspoon pepper black freshly ground
  • 18 small tear-drop cherry tomatoes ) (pear-shaped halved
  • large eggs 
  • teaspoon flour 
  • 2.5 cups corn kernels fresh ( 5 ears)
  • cup milk 1% low-fat
  • 0.3 cup parmesan cheese grated
  • 0.5 teaspoon salt 

Equipment

  • food processor
  • frying pan
  • oven
  • wire rack
  • ramekin
  • baking pan

Directions

  1. Preheat oven to 35
  2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray.
  3. Add corn, and cook 5 minutes or until tender, stirring occasionally.
  4. Remove from heat. Set aside 1 cup corn kernels.
  5. Place remaining corn in a food processor; pulse 5 times or until coarsely chopped.
  6. Add milk and next 5 ingredients (through eggs) to food processor; pulse 4 times or until combined.
  7. Pour about 1/2 cup corn mixture into each of 6 (6-ounce) ramekins coated with cooking spray.
  8. Place ramekins in a 13 x 9-inch baking pan; add hot water to pan to a depth of 1 inch.
  9. Bake at 350 for 35 minutes or until the center barely moves when ramekins are touched.
  10. Remove ramekins from pan; cool 5 minutes on a wire rack. Invert flans onto each of 6 plates.
  11. Garnish each serving with about 2 1/2 tablespoons corn kernels, 6 tomato halves, and 1 teaspoon basil.

Nutrition Facts

Calories151kcal
Protein24.37%
Fat33.82%
Carbs41.81%

Properties

Glycemic Index
29.5
Glycemic Load
0.2
Inflammation Score
-6
Nutrition Score
10.325652122498%

Flavonoids

Luteolin
0.01mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.36mg

Nutrients percent of daily need

Calories:150.68kcal
7.53%
Fat:5.98g
9.2%
Saturated Fat:2.33g
14.59%
Carbohydrates:16.64g
5.55%
Net Carbohydrates:15.03g
5.47%
Sugar:7.13g
7.93%
Cholesterol:130.8mg
43.6%
Sodium:368.41mg
16.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.7g
19.4%
Phosphorus:210.65mg
21.07%
Selenium:13.74µg
19.63%
Vitamin C:15.86mg
19.22%
Vitamin B2:0.27mg
16.08%
Vitamin A:703.14IU
14.06%
Calcium:125.88mg
12.59%
Folate:49.87µg
12.47%
Vitamin B5:1.17mg
11.74%
Potassium:396.54mg
11.33%
Vitamin B12:0.61µg
10.19%
Vitamin B1:0.15mg
10.15%
Magnesium:38.26mg
9.56%
Manganese:0.19mg
9.42%
Vitamin B6:0.18mg
9.13%
Zinc:1.2mg
7.99%
Vitamin D:1.13µg
7.51%
Iron:1.32mg
7.31%
Vitamin B3:1.44mg
7.21%
Fiber:1.61g
6.42%
Copper:0.1mg
5.09%
Vitamin E:0.72mg
4.8%
Vitamin K:4.75µg
4.52%
Source:My Recipes