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Sweet Corn and Parmesan Flans

For a pretty presentation, use a combination of red, orange, and yellow tear-drop tomatoes.

Cooking Light JUNE 2006

  • Yield: 6 servings


  • Cooking spray
  • 2 1/2 cups fresh corn kernels (about 5 ears)
  • 1 cup 1% low-fat milk
  • 1/3 cup grated Parmesan cheese
  • 1 teaspoon flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 large eggs
  • 18 small tear-drop cherry tomatoes (pear-shaped), halved
  • 2 tablespoons thinly sliced basil


Preheat oven to 350°.

Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add corn, and cook 5 minutes or until tender, stirring occasionally. Remove from heat. Set aside 1 cup corn kernels.

Place remaining corn in a food processor; pulse 5 times or until coarsely chopped. Add milk and next 5 ingredients (through eggs) to food processor; pulse 4 times or until combined.

Pour about 1/2 cup corn mixture into each of 6 (6-ounce) ramekins coated with cooking spray. Place ramekins in a 13 x 9-inch baking pan; add hot water to pan to a depth of 1 inch. Bake at 350° for 35 minutes or until the center barely moves when ramekins are touched. Remove ramekins from pan; cool 5 minutes on a wire rack. Invert flans onto each of 6 plates. Garnish each serving with about 2 1/2 tablespoons corn kernels, 6 tomato halves, and 1 teaspoon basil.

Nutritional Information

Amount per serving
  • Calories: 152
  • Calories from fat: 35%
  • Fat: 5.9g
  • Saturated fat: 2.2g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 1g
  • Protein: 9.8g
  • Carbohydrate: 17g
  • Fiber: 2.4g
  • Cholesterol: 147mg
  • Iron: 1.2mg
  • Sodium: 344mg
  • Calcium: 125mg

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Sweet Corn and Parmesan Flans Recipe