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Low Fat Pumpkin Flan


1 cup sugar divided into 2/3 cup and 1/3 cup
1 tablespoon water
1 tablespoon cornstarch
1 teaspoon cinnamon
1 teaspoon vanilla extract
1/4 teaspoon ground cardamom
1/4 teaspoon ground ginger
1/4 teaspoon nutmeg
1/4 teaspoon allspice
1/8 teaspoon salt
½ cup skim milk
¾ cup nonfat evaporated skim milk or fat free half and half
1/8 teaspoon cream of tartar
1 16-oz. can mashed cooked pumpkin
1 egg plus 2 egg whites

1. Combine 1/3 cup sugar and water in a small saucepan, and place over medium heat. Caramelize sugar by stirring often until sugar melts and turns golden (about 8 minutes). Immediately pour into eight 6-oz. custard cups tipping cups quickly until sugar coats bottom of cups; set aside. Note: a 4 – 6 cup soufflé dish flan pan may be used instead of the individual cups.

2. In a large bowl, mix 2/3-cup sugar together with cornstarch. Add cinnamon, vanilla cardamon, ginger, nutmeg, allspice, salt, skim milk and evaporated skim or fat free half and half to sugar and cornstarch mixture; set aside.

3. In a smaller bowl, lightly beat egg whites together with cream of tartar.

4. Preheat oven to 325º F. Add pumpkin and egg whites to other ingredients. Mix all ingredients together until well blended.

5. Pour mixture into a custard cups or soufflé dish; place cups or dish 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. Cover and chill 8 hours.

6. To serve, loosen edges of custard with a spatula, place a dessert plate upside down on top of cup; invert custard onto plate. Drizzle any remaining sauce over flan.

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