The caramelized sugar offers a rich topping for the individual custards --a delicious lightened version of the classic Spanish dessert. Be careful not to stir too vigorously when dissolving the sugar in water, or large sugar crystals will form. Prepare this dessert up to one day ahead.

Recipe by Cooking Light November 2007


Recipe Summary test

12 servings (serving size: 1 flan)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 350°.

  • Coat 12 (6-ounce) custard cups with cooking spray.

  • Combine sugar and 1/4 cup water in a small, heavy saucepan; cook over medium-high heat, stirring gently as needed to dissolve sugar evenly. Continue cooking 4 minutes or until golden, stirring constantly. Immediately pour about 1 tablespoon sugar mixture into each of 12 prepared custard cups, tipping quickly until caramelized to coat the bottom of prepared cups.

  • Combine fat-free milk, vanilla, cinnamon, eggs, and condensed milk in a medium bowl, stirring with a whisk until well blended. Pour 1/2 cup milk mixture into each custard cup. Place cups in a jelly-roll pan; add hot water to pan to a depth of 1/4 inch. Bake at 350° for 35 minutes or until a knife inserted in the center comes out clean. Remove cups from pan; cool completely on a wire rack. Cover and chill at least 3 hours.

  • Loosen edges of custards with a knife or rubber spatula. Place a dessert plate, upside down, on top of each custard cup; invert custard onto each of 12 plates. Drizzle any remaining caramelized syrup over custards.

Nutrition Facts

214 calories; calories from fat 11%; fat 2.5g; saturated fat 0.8g; mono fat 1g; poly fat 0.3g; protein 7.4g; carbohydrates 39.9g; cholesterol 111mg; iron 0.5mg; sodium 90mg; calcium 163mg.