- canola oil cooking spray
- 3 eggs, omega-3-enriched if available
- 1-1/4 cup pumpkin puree (300 mL)
- 1/2 cup maple syrup (125 mL)
- 2 Tbsp canola oil (30 mL)
- 1-1/2 tsp pure vanilla extract (7 mL)
- 3/4 tsp ground cinnamon (4 mL)
- 1/4 tsp ground ginger (1 mL)
- 1/4 tsp ground cloves (1 mL)
- 1/4 tsp salt (1 mL)
- 1-1/2 cups low-fat milk, heated until very hot (375 mL)
- Boiling water, about 1 quart (1.13 L)
- ground nutmeg (garnish)
- Preheat oven to 350F. 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 (33 x 22 cm) baking pan.
- In large bowl, beat eggs slightly; add pumpkin puree, 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 1/2 cup (125 mL) flan mixture into each prepared ramekin.
- Carefully pour boiling water into baking pan around ramekins. Water should come up to level of custard inside ramekins.
- 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.
- Serve cold and garnish with ground nutmeg. This dessert can be made up to 3 days in advance. Keep refrigerated until serving.
Nothing signals the holiday season more than pumpkin and this flan allows you to showcase it in a new, delicious way.
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Recipe Yield: Yield: 8 servings. Serving size: 1 flan.
Nutritional Information Per Serving:
Fat: 7 grams
Saturated Fat: 1.5 grams
Fiber: 2 grams
Sodium: 220 milligrams
Cholesterol: 110 milligrams
Protein: 6 grams
Carbohydrates: 24 grams
Source: Cheryl Forberg, R.D.
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