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Low Fat Coconut Cream Flan


1/3 cup plus ½ cup and 2 tablespoons sugar
1 tablespoon water
2 cups fat free half and half, Land O’Lakes or other brand divided
½ tablespoon cornstarch
1 egg plus 2 egg whites
2 teaspoons imitation coconut extract
½ teaspoon vanilla
2 tablespoons shredded and toasted coconut
1 mango, peeled and chopped or sliced thinly and sprinkled with a 1 teaspoon fresh lime juice


1. Combine cornstarch in a small container with 2 tablespoons fat free half and half stirring until combined and set aside. Pour remaining cup into a small saucepan and heat over medium stirring frequently with a wire whisk until milk begins to gently boil, add cornstarch to half and half and whisk together continuing to cook until half and half thickens, remove from heat and set aside. Watch carefully while cooking as half and half will scorch easily.

2. Combine 1/3 cup sugar and 1 tablespoon water in a small saucepan, and place over medium heat. Caramelize sugar by stirring often until sugar melts and turns golden (about 12 minutes). Pour immediately into six 6-oz custard cups or tipping cups quickly until sugar coats bottom of cups; set aside.

3. Preheat oven to 325º F. Combine remaining ¼ cup plus 2 tablespoons sugar with egg, egg whites, coconut and vanilla extracts in an medium bowl; beat well with a wire whisk. Add remaining cup half and half whisking all ingredients together until blended. Add cornstarch-thickened half and half to mixture and blend together gently. Do not beat rapidly, as mixture will become foamy.

4. Pour mixture through a fine sieve into a clean bowl, then divide mixture between the 6 prepared cups; place cups in a large, shallow pan. Add hot water to pan to a depth of 1 inch. Bake for 1 hour and 10 minutes or until a knife inserted near center comes out clean. Remove cups from water and let cool. Serve warm or cover and chill 8 hours.

5. To toast coconut, preheat oven on 350º F. Spread coconut evenly on a baking sheet and bake stirring often for 7 to 10 minutes until browned. Remove from oven and set aside.

6. To serve, loosen edges of custard with a knife. Place a dessert plate upside down on top of cup; invert custard onto plate. Drizzle any remaining sauce over custard, garnish each custard with 1 teaspoon toasted coconut and chopped mango or several mango slices.

Note: a small 1-quart baking dish or flan pan may be used instead of individual cups. Pour all of caramelized sugar into bottom of pan or dish, tipping to cover bottom and increase baking time to 1 hour and 45 minutes.

Yield: 3 cups or 6 1/2-cup servings at approximately 200 calories; 1.8 grams total fat; 0.8 gram saturated fat; 35 milligrams cholesterol; 39 grams carbohydrate; 0.6 gram dietary fiber; 3.8 grams protein; 113 milligrams sodium.

Regular has 300 calories and 17 grams fat vs. 200 and 1.8 grams fat

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