Honey Flan (Flan de Miel)

This lighter take on a classic dessert uses fat-free milk and egg substitutes to reduce saturated fat and cholesterol while keeping a rich, comforting texture.

Ingredients

• 1 large egg · 66 kcal
• 1/2 cup egg substitute · 106 kcal
• 2 sprays of non-stick cooking spray
• 1 1/2 cups fat-free milk · 115 kcal
• 7 tablespoons honey, divided · 412 kcal
• 1 teaspoon vanilla
• 1/2 teaspoon lemon zest, grated
• 1/2 teaspoon ground cinnamon

Method

1. Preheat oven to 325°F (163°C). Bring a saucepan of water to a boil on the stove. Spray four ovenproof custard cups with cooking spray and place them inside a larger baking dish.

   

2. In a small bowl, mix 2 tablespoons of the honey with the ground cinnamon. Spoon 1/2 tablespoon of this mixture into the bottom of each prepared custard cup.

   

3. In a separate bowl, whisk the whole egg, egg substitute, fat-free milk, remaining 5 tablespoons of honey, lemon zest, and vanilla until well combined but not foamy. Divide this mixture evenly among the custard cups.

   

4. Carefully pour the boiling water into the baking dish around the cups until it reaches a depth of 1 inch (2.5 cm), ensuring no water splashes into the flan.

   

5. Bake for 45 minutes, or until a knife inserted near the center comes out clean. Serve warm or chilled, running a knife around the edges to loosen before inverting onto dessert plates.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.