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Recipes

Pumpkin Flan for a Healthier Holiday Dessert

Posted 10/15/2010

(NAPSI) - A healthier take on holiday dishes can benefit the whole family, especially considering that type 2 diabetes affects at least 24 million American adults and children. People with diabetes are at greater risk of cardiovascular disease, the number one cause of death in the U.S.

Cheryl Forberg, R.D., consulting dietitian to NBC’s “The Biggest Loser” and a James Beard award-winning recipe developer, has created diabetes-friendly, heart-healthy recipes for a holiday meal makeover. These recipes use canola oil, which has the least saturated fat and most omega-3 fat of all cooking oils.

Forberg’s dessert recipe does away with pie crust and concentrates on yummy pumpkin flavor, allowing people to have their cake (flan) and eat it, too:

Pumpkin Flan

Canola oil cooking spray

3 eggs, omega-3 enriched, if available

1¼ cups pumpkin purée

7 tablespoons (¼ cup plus 3 tablespoons) maple syrup

5½ teaspoons canola oil

1½ teaspoons pure vanilla extract

¾ teaspoon ground cinnamon

⅜ teaspoon ground ginger

¼ teaspoon ground cloves

¼ teaspoon salt

1½ cups low-fat milk, heated until very hot

Boiling water, about 1 quart

Ground nutmeg (garnish)

1. Preheat oven to 350ºF. Adjust oven rack to center position. Coat eight 6-ounce custard cups or ramekins with canola oil cooking spray and set them in 13 x 9-inch baking pan.

2. In large bowl, beat eggs slightly; add pumpkin purée, maple syrup, canola oil, vanilla, spices and salt. Beat with mixer until blended thoroughly. Mix in hot milk until blended. There will be about 4 cups of liquid. Pour ½ cup flan mixture into each prepared ramekin.

3. Carefully pour boiling water into baking pan around ramekins. Water should come up to the level of custard inside ramekins.

4. Bake 40 to 45 minutes or until set around the edges but still a little loose in center. When center of flan is just set, it will jiggle a little when shaken. Remove from oven and immediately remove ramekins from water bath; cool on wire rack until room temperature. Cover with plastic wrap and refrigerate.

5. Serve cold and garnish with ground nutmeg. This dessert can be made up to three days in advance. Keep refrigerated until serving. Yield: 8 servings.

Nutrient analysis per serving: 190 calories, 7 g total fat, 1.5 g saturated fat, 110 mg cholesterol, 220 mg sodium, 24 g total carbohydrate, 2 g fiber, 6 g protein.

For more information, visit www.canolainfo.org.