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Source: National Institutes of Health
1 large whole egg
½ cup egg substitute
Nonstick vegetable oil spray
1½ cups fat-free milk
¼ cup plus 3 tablespoons honey
1 teaspoon vanilla
½ teaspoon grated lemon zest
½ teaspoon ground cinnamon
- Preheat oven to 325 °F.
- Place saucepan with water on stove over medium-high heat and allow to come to a boil.
- Spray four ovenproof custard cups with vegetable oil spray.
- Combine the whole egg, egg substitute, milk, ¼ cup plus 1 tablespoon of honey, grated lemon zest, and vanilla. Beat until mixed, but not foamy.
- In a separate bowl, combine 2 tablespoons of honey and cinnamon, and mix to blend.
- Place the custard cups in a baking dish large enough to accommodate them, plus the water bath. Spoon ½ tablespoon of honey and cinnamon into each custard cup. Divide the egg mixture equally into each custard cup.
- Place the baking dish on the rack in the middle of the oven and pour the boiling water into the baking dish to a depth of 1 inch, taking care not to let the water splash the flan. Bake for 45 minutes or until a knife blade comes out clean when inserted.
- Serve warm or cold. Before serving, loosen the edges with a knife or spatula and invert onto individual dessert plates.
Yield: 4 servings
Serving size: ½ cup
Calories: 199
Total Fat: 2 g
Saturated fat: 1 g
Cholesterol: 55 mg
Sodium: 114 mg
Total fiber: 0 g
Protein: 8 g
Carbohydrates: 40 g
Potassium: 235 mg
