Ingredients:

Canola oil cooking spray

3 eggs, omega-3 enriched, if available

1 1/4 cups pumpkin purée

7 tablespoons (1/4 cup plus 3 tablespoons) maple syrup

5 1/2 teaspoons canola oil

1 1/2 teaspoons pure vanilla extract

3/4 teaspoon ground cinnamon

3/8 teaspoon ground ginger

1/4 teaspoon ground cloves

1/4 teaspoon salt

1 1/2 cups low-fat milk, heated until very hot

Boiling water, about 1 quart

Ground nutmeg (garnish)

 

Directions:

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. 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 1/2 cup flan mixture into each prepared ramekin. Carefully pour boiling water into baking pan around ramekins. Water should come up to the 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 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.