ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Parmesan Flans with Tomatoes and Basil

Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross
Yield 4 servings
Use a variety of colorful tomatoes, including red, yellow, orange, and green, to make this elegant dish more visually appealing. Serve as an appetizer or side dish, or pair it with a chilled soup, salad, and wine for a light meal.

Ingredients

  • Cooking spray
  • 3 tablespoons all-purpose flour
  • 1 cup 1% low-fat milk
  • 4 large egg whites, lightly beaten
  • 2 large eggs, lightly beaten
  • 3/4 cup (3 ounces) finely grated Parmigiano-Reggiano cheese
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 2 cups chopped seeded tomato
  • Dash of salt
  • Dash of freshly ground black pepper
  • 1/4 cup thinly sliced fresh basil

Nutrition Information

  • calories 192
  • caloriesfromfat 34 %
  • fat 7.3 g
  • satfat 3.7 g
  • monofat 2.5 g
  • polyfat 0.7 g
  • protein 16.7 g
  • carbohydrate 14.2 g
  • fiber 1.3 g
  • cholesterol 106 mg
  • iron 1.5 mg
  • sodium 478 mg
  • calcium 286 mg

How to Make It

  1. Preheat oven to 375°.

  2. Coat 4 (6-ounce) custard cups or ramekins with cooking spray. Place 3 tablespoons flour in a medium bowl. Gradually add milk to bowl, stirring constantly with a whisk until blended. Add egg whites and eggs; stir well. Add Parmigiano-Reggiano, 1/8 teaspoon salt, and 1/8 teaspoon pepper; stir well. Divide mixture evenly among prepared custard cups. Place custard cups in a 9-inch square baking pan; add hot water to the pan to a depth of 1 inch. Bake at 375° for 25 minutes or until puffy and set.

  3. Combine tomato, dash of salt, and dash of pepper in a medium bowl. Loosen edges of flans with a knife or rubber spatula. Place a plate, upside down, on top of each cup; invert onto plates. Spoon 1/2 cup tomato mixture over each flan. Top each serving with 1 tablespoon basil.

  4. Wine note: These scrumptious flans take much of their savoriness from the Parmigiano-Reggiano cheese. Because the cheese has a nutty/salty flavor, it pairs well with an earthy light red. Traditionally, Chianti would fill this bill, but for a more modern twist, try a California pinot noir instead. Pinot is an all-around winner with most hard cheeses. A favorite: Saintsbury 2006 Pinot Noir from Carneros, California, about $ —Karen MacNeil