Monday, March 7, 2011

Paula Deen's Lean: Coconut Flan

If you are a flan fan, then you are going to go nuts (maybe even coconuts) over this slim-downed dessert! The only thing missing is a little over 150 calories and 15 grams of fat. Aside from the great taste, I was really impressed with how simple it was to make. Since I have never made flan before, the unknown scared me a bit; as it tends to do with most things we are unfamiliar with. But as you will see, it's one of those "mix everything together, throw it in the oven and forget about it" recipes. Just see for yourself!

Serves 8

  • 1/4 cup lite maple syrup (Log Cabin Lite)
  • 3/4 cup Egg Beaters (or similar liquid egg substitute)
  • 1 (14-ounce) can FAT FREE sweetened condensed milk
  • 1-1/2 cup LITE coconut milk
  • 2 teaspoons pure vanilla extract
  • 3 tablespoons shredded coconut flakes
  • FAT FREE Kraft Cool Whip topping (2 tablespoons per serving)
  • 3 tablespoons shredded coconut flakes, toasted -- garnish

Preheat oven to 325 degrees.

Pour syrup into a flan dish, pie plate or round souffle baking dish with shallow sides, swirling it around to coat the bottom.

In a large mixing bowl, beat the Egg Beaters until foamy with a wire whisk. Beat in the condensed milk, coconut milk, vanilla extract and 3 tablespoons coconut. Pour the mixture into the prepared baking dish; covering the syrup. Set the dish into a large baking pan with sides and carefully pour water around the flan to come 2/3 the way up the sides. This is considered "baking in a water bath". Carefully transfer to the preheated oven. Bake for about 1 hour (may need 10 additional minutes), until the flan is set and the center only jiggles a little bit, like a cheesecake would. Remove from the oven and water-bath and allow to cool completely. Turn the flan out onto a flat serving platter. Cut into slices for serving. Garnish with whipped cream and toasted coconut.


So good and so simple! This dessert is great any night, but especially on evenings when you need an impressive dessert for company, yet need more time to focus on the main course. Having an hour (maybe 1 hour 10 minutes) to work on everything else while the dessert is baking is so nice.
Flan is such a delicate looking dessert, so I was a little scared of messing it up some how. But let me tell ya, there is nothing to be afraid of. Once the flan was completely cool, I took a regular dinner knife around the edge; separating it from the pan. I slowly flipped the dish over and it plopped right out onto the serving platter. No problem! My advice would be to hold the dish close to the platter and make sure you are lined up just right. It comes flying out and you don't want to have to move it around too much.
Finally, to toast the coconut for garnish, I simple tossed them in a small pan over medium heat for about 5 minutes until about 1/2 were a light brown color. Overall, the flavor outcome was great! To top it off, look what we are saving in the fat and calories department!

NUTRITION FACTS (per serving): 241.25 calories;  4.2g fat;  44g carbohydrate;  7.91g protein;  .25g fiber
BEFORE: 406.63 calories;  21.08g fat;  48.54g carbohydrate;  8.89g protein;  1.19g fiber


1 comment:

  1. Your feature in Woman's World Magazine was great. I made the Pork chops/vidalia onions yesterday but had to substitute mushrooms for the onions because we live in a very small space. It was very good and hubby didn't notice the fewer calories.



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