Low-fat Flan

Low-Fat Flan Recipe from Panama | Wholesome Ingredients

Region / culture: Panama | Preparation time: 20 minutes | Cooking time: 1-1.5 hour | Servings: 18 individual cups or 1 8" square baking pan

Introduction

Low-fat flan is a delicious and creamy dessert that is perfect for those looking to enjoy a sweet treat without all the extra calories. This recipe is a healthier version of the traditional flan, using low-fat ingredients to create a lighter and more nutritious dessert option.

History

Flan is a popular dessert that originated in Spain and is now enjoyed in many countries around the world. Traditionally made with eggs, sugar, and milk, flan is known for its creamy texture and caramelized sugar topping. This low-fat version of flan offers a healthier twist on the classic recipe, making it a guilt-free indulgence for those watching their fat intake.

Ingredients

0.67 cup brown sugar
0.5 cup water
3 eggs
4 egg whites
2 tsp vanilla
2 cup 1% milk
6 oz (170 g) evaporated skim milk
2 tsp cornstarch (dissolved in a little of the milk)
7 oz (198 g) fat free sweetened condensed milk
2 tbsp sugar
4 oz (113 g) low-fat cream cheese, softened
4 oz (113 g) fat-free cream cheese, softened

How to prepare

In a saucepan, combine the water and sugar. Bring it to a boil, then let it simmer for 5 or 6 minutes, stirring occasionally.
Divide the mixture into 18 individual ovenproof dessert cups or pour it into an 8" square baking pan.
In a food processor, combine all the remaining ingredients and blend until smooth.
Pour the mixture into the dessert cups or baking pan.
Place the cups or pan into a larger pan and add water until it reaches a depth of one inch. Bake at 325°F (163°C) until the dessert is set.
Individual cups will take approximately one hour, while a single baking pan will take about one and a half hours.
Remove the cups or pan from the water bath and let them chill.
Using a sharp knife, carefully run it around the edge of each dessert and invert them onto plates or a platter.

Variations

For a dairy-free version, substitute almond milk or coconut milk for the dairy milk in the recipe.
Add a splash of rum or brandy to the flan mixture for a boozy twist on this classic dessert.

Cooking Tips & Tricks

Be sure to blend the ingredients for the flan mixture until smooth to ensure a creamy texture.

- When baking the flan, make sure to place the dessert cups or baking pan in a water bath to prevent the edges from overcooking.

- Let the flan chill in the refrigerator before serving to allow it to set properly and develop its full flavor.

Serving Suggestions

Low-fat flan can be served on its own or topped with fresh fruit or a drizzle of caramel sauce for added sweetness.

Cooking Techniques

Baking, blending

Ingredient Substitutions

Use low-fat or fat-free cream cheese instead of regular cream cheese for a lighter option.

- Substitute honey or maple syrup for the sugar in the recipe for a natural sweetener alternative.

Make Ahead Tips

Low-fat flan can be made ahead of time and stored in the refrigerator for up to 3 days before serving.

Presentation Ideas

Serve low-fat flan in individual dessert cups for an elegant presentation, or unmold the flan onto a platter and garnish with fresh berries for a colorful display.

Pairing Recommendations

Low-fat flan pairs well with a cup of coffee or a glass of dessert wine for a sweet ending to any meal.

Storage and Reheating Instructions

Store leftover low-fat flan in an airtight container in the refrigerator for up to 3 days. To reheat, place the flan in the microwave for 30 seconds or until warmed through.

Nutrition Information

Calories per serving

Each serving of low-fat flan contains approximately 180 calories.

Carbohydrates

Each serving of low-fat flan contains approximately 25 grams of carbohydrates.

Fats

Each serving of low-fat flan contains approximately 5 grams of fat.

Proteins

Each serving of low-fat flan contains approximately 6 grams of protein.

Vitamins and minerals

Low-fat flan is a good source of calcium, vitamin D, and vitamin A.

Alergens

This recipe contains eggs and dairy products.

Summary

Low-fat flan is a nutritious dessert option that is lower in fat and calories compared to traditional flan recipes. It is a good source of protein and essential vitamins and minerals, making it a healthier choice for those looking to satisfy their sweet tooth.

Summary

Low-fat flan is a delicious and creamy dessert that is perfect for those looking to enjoy a sweet treat without all the extra calories. This recipe offers a healthier twist on the classic flan, using low-fat ingredients to create a lighter and more nutritious dessert option that is sure to satisfy your sweet tooth.

How did I get this recipe?

I remember the thrill of stumbling upon this recipe for low-fat flan. It was a hot summer day, and I was flipping through an old cookbook that belonged to my mother. As I turned the pages, a faded piece of paper fell out, with the words "Low-Fat Flan" scrawled across it in my mother's beautiful handwriting.

I was immediately intrigued. Flan was always a favorite dessert in our family, but it was often laden with heavy cream and sugar. The idea of a lighter, healthier version was too tempting to resist. I knew I had to try it.

I decided to make the flan for a family gathering that weekend. As I gathered the ingredients and followed the instructions on the worn paper, memories of my mother cooking in the kitchen flooded back to me. She was always so calm and collected, effortlessly whipping up delicious meals for our family. I hoped I could channel some of her culinary magic as I prepared the flan.

The recipe called for skim milk, egg whites, and a touch of honey instead of the usual cream and sugar. It seemed almost too good to be true. But as I poured the mixture into the baking dish and placed it in the oven, a sense of anticipation washed over me. I couldn't wait to see how it turned out.

When the timer dinged and I pulled the flan out of the oven, I was greeted with a beautiful golden caramelized top. The texture was light and creamy, just like a traditional flan. I couldn't believe how delicious it looked, and I couldn't wait to taste it.

As my family gathered around the table, I served each of them a slice of the low-fat flan. The first bite was a revelation. It was sweet and rich, with a hint of caramel and a creamy texture that melted in your mouth. My family couldn't believe it was low-fat. They devoured their slices and begged for more.

That low-fat flan became a staple in our family gatherings. I made it for birthdays, holidays, and any occasion that called for a sweet treat. It was always a hit, and I loved watching my family enjoy something I had created from scratch.

As the years passed, I continued to make the low-fat flan, tweaking the recipe here and there to suit my tastes. Sometimes I added a splash of vanilla extract for extra flavor, or a sprinkle of cinnamon for a warm, spicy kick. No matter what variations I tried, the flan was always a crowd-pleaser.

I shared the recipe with friends, who were amazed at how delicious and easy it was to make. They couldn't believe that something so decadent could be low-fat. I felt proud to pass on the recipe, knowing that it would bring joy to others, just as it had to my own family.

Now, as I sit in my kitchen, surrounded by the aroma of baking flan, I can't help but feel grateful for that serendipitous discovery all those years ago. That faded piece of paper with the words "Low-Fat Flan" changed my life in ways I never could have imagined. It brought my family closer together, sparked a passion for cooking, and introduced me to a whole new world of culinary possibilities.

As I take the flan out of the oven and let it cool, I know that it will be devoured in mere minutes by my eager family. And as they savor each bite, I will smile, knowing that the legacy of this low-fat flan will continue to live on for generations to come.