Spoon sliced peaches or nectarines and caramel topping over these extra-creamy flans for a special treat.

　　

Ingredients

Serves 6; 1/2 cup per serving

　　Cooking spray

　　2 1/2 cups fat-free milk

　　1 large egg

　　2 large egg whites

　　1/4 cup sugar

　　1 tablespoon dry or sweet sherry

　　1 teaspoon vanilla extract

　　Dash of ground nutmeg

　　1/2 cup plus 2 tablespoons fat-free caramel ice cream topping

　　1 1/2 cups sliced peeled peaches or sliced nectarines

　　

Step 1

Preheat the oven to 325°F. Lightly spray six 6-ounce custard cups with cooking spray.

　　

Step 2

In a large bowl, whisk together the milk, egg, egg whites, sugar, sherry, vanilla, and nutmeg. Pour about 1/2 cup of the mixture into each custard cup. Place the custard cups in a large pan with a rim. Place the pan in the oven and carefully pour hot water into the large pan to a depth of about 1 inch. Be sure the water doesn’t get into the custard cups.

　　

Step 3

Bake for 50 minutes, or until a wooden toothpick or knife inserted near the center of a flan comes out clean. Remove the custard cups from the pan and let cool completely on a cooling rack. Cover and refrigerate until serving time (up to 24 hours). Run a knife around the edge of a flan, place a dessert plate on top, and invert to remove the flan. Repeat with the remaining flans.

　　

Step 4

Just before serving the flans, in a small microwaveable bowl, microwave the caramel topping on 100 percent power (high) for 10 seconds. Spoon the topping and peaches over each serving. Serve immediately.

　　

Nutrition information

Step 5

(Per serving)

　　

Step 6

Calories: 168

　　

Step 7

Total fat: 1.0g

　　

Step 8

Saturated: 0.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.0g

　　

Step 11

Monounsaturated: 0.5g

　　

Step 12

Cholesterol: 37mg

　　

Step 13

Sodium: 128mg

　　

Step 14

Carbohydrates: 33g

　　

Step 15

Fiber: 1g

　　

Step 16

Sugars: 27g

　　

Step 17

Protein: 6g

　　

Step 18

Calcium: 132mg

　　

Step 19

Potassium: 265mg

　　

Dietary Exchanges

Step 20

1/2 fat-free milk

　　

Step 21

1 1/2 other carbohydrate

　　American Heart Association Low-Salt Cookbook, 4th Edition