½ cup plus 2 tablespoons sugar divided into ¼ cup and ¼ cup plus 2 tablespoons sugar
1 tablespoon water
3/4 cup mango nectar
½ tablespoon cornstarch
1 egg plus 2 egg whites
11/4 cups fat free half and half
1 teaspoon vanilla and
¼ teaspoon ground ginger
1 large fresh ripe mango, peeled and cut into ¼ inch slices covered and chilled until ready to serve custard.
1. Combine mango nectar with ½ tablespoon cornstarch in small saucepan and heat over medium stirring frequently with a wire whisk until nectar thickens, remove from heat and set aside.
2. Combine ¼ 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). Pour immediately into one 3 – 4 cup soufflé dish or ramekin or pour into six 6-oz. custard cups tipping cups quickly until sugar coats bottom of dish or cups and set aside.
3. Preheat oven to 300º F. Combine remaining 1/4 cup plus 2 tablespoons sugar with eggs vanilla and ginger in an medium bowl; beat well with a wire whisk. Add fat free half and half and whisk all ingredients together until blended. Add cornstarch-thickened mango nectar to half and half mixture and blend together gently. Do not beat rapidly, as mixture will foam. Pour into prepared baking dish or dishes and place 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.
4. To serve, loosen edges of custard with a spatula. place a dessert plate upside down on top of cup; invert custard onto plate. Top custard with fresh mango slices and drizzle any remaining caramelized sugar sauce over top of mangos. Note: a small shallow 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 172 calories; 1 gram total fat; 0.3 gram saturated fat; 35 milligrams cholesterol; 35.7 grams carbohydrate; 0.8 dietary fiber; 3.3 grams protein; 82 milligrams sodium.
Compare to high fat version 235 calories and 10.5 grams total fat