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Recipe Category: Low-Fat
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Low Fat Gingered Pumpkin Flans Recipe
Ingredients
3/4 cup granulated sugar, plus 1/3 cup
1/3 cup water
2 large eggs
4 large egg whites
1 cup canned unseasoned pumpkin puree
1 teaspoon grated fresh ginger
1 teaspoon pure vanilla extract
3/4 cup 1% milk
3/4 cup evaporated skim milk
Method
Preheat oven to 325°F.
Put a kettle of water on to heat for the water bath.
In a small heavy saucepan, combine 3/4 cup sugar with 1/3 cup water.
Bring to a simmer over low heat, stirring occasionally until sugar melts.
Increase heat to medium-high and cook, without stirring, until caramel turns amber, 5 to 7 minutes.
Watch so that it does not burn.
Carefully pour caramel into six 3/4-cup ramekins and tilt to coat insides evenly.
Set aside.
In a mixing bowl, whisk eggs, egg whites and remaining 1/3 cup sugar until smooth.
Add pumpkin puree, ginger and vanilla; whisk until smooth.
Stir in 1% and evaporated milks.
Pour into prepared ramekins.
Skim off any air bubbles.
Place a folded kitchen towel in a roasting pan.
Place ramekins on towel.
Add enough boiling water to the pan to come halfway up the outsides of the ramekins.
Bake flans for 45 to 50 minutes, or until a knife inserted in their centers comes out clean.
Remove ramekins from water and let cool on a wire rack.
Cover and refrigerate until chilled, at least 2 hours.
Theflans will keep, covered, in the refrigeratorfor up to 2 days.
To serve, run a knife around the edge of each flan and invert into shallow dessert bowls.
:MAKES 6 SERVINGS.
Calories per serving; 8 grams protein; 2 grams fat 0 gram saturated fat; 44 grams carbohydrate; 110 mg sodium; 74 mg cholesterol; 1 gram fiber
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