Parmesan Flans with Tomatoes and Basil

Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross

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.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 192
  • Calories from fat: 34%
  • Fat: 7.3g
  • Saturated fat: 3.7g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.7g
  • Protein: 16.7g
  • Carbohydrate: 14.2g
  • Fiber: 1.3g
  • Cholesterol: 106mg
  • Iron: 1.5mg
  • Sodium: 478mg
  • Calcium: 286mg

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

Preparation

  1. 1. Preheat oven to 375°.
  2. 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. 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 $35. —Karen MacNeil
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