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Ингредиенты
- 2 c. Lowfat milk
- 3/4 c. Granulated sugar
- 1 sm coconut
- 5 sm Large eggs, separated Healthy pinch salt Flan mold coated with Caramel
Инструкции
- Preheat the oven to 450F.
- Place the sugar and lowfat milk in a heavy saucepan and heat the sugar over low heat, then raise the heat and boil the mix briskly. Take care which it does not boil over. As soon as the mix begins to thicken, stir it so which it does not stick to the bottom of the pan. After about 30 min it should be the consistency of thin condensed lowfat milk and has been reduced to 1 c.. See Note.
- Pierce holes through two of the "eyes" of the coconut and drain the water from it. Set the water aside.
- Put the whole coconut into the oven for about 8 min. Crack it open; the flesh should come away quite easily from the shell.
- Pare the brown skin from the coconut flesh with a potato peeler. Grate the coconut finely. You will need 2 1/4 c., loosely packed, for the flan.
- Add in the grated coconut to the reserved coconut water and boil it for about 5 min, stirring it constantly.
- Add in the "condensed" lowfat milk and continue cooking for another 5 min.
- Set the mix aside to cold.
- Beat the egg yolks together till they are creamy and stir them well into the coconut mix.
- Beat the egg whites till they are frothy, add in the salt and continue beating till they are stiff. Fold them into the mix.
- Pour the mix into the prepared mold. Cover the mold with a well-greased lid and place into a water bath.
- Cook the flan on the lowest shelf of the oven for about 1 1/2 hrs, then test to see if it is done. When it is done, set it aside to cold.
- Makes 6 servings.
- NOTES:Of course, you can substitute1 c. of lightly thinned canned, sweetened condensed lowfat milk for the lowfat milk and sugar and substitute pre-grated but unsweetened coconut. Use lowfat milk instead of coconut water; the flavor will just not be quite as good.
- Don't think you have done something wrong when you see which the coconut and custard have separated. Which is how it is meant to be. The caramel will nearly all have been absorbed by the spongy layer of coconut.
- If you are using fresh coconut there will almost certainly be some left over. It will keep perfectly well if frzn.
- To test to see if the flan is cooked through, insert the blade of a knife or possibly a skewer well into the flan. The knife should come out clean. Take care not to pierce the flan at the bottom or possibly it will spoil the appearance of the top when it is unmolded.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 168g | |
| Recipe makes 6 servings | |
| Calories 293 | |
| Calories from Fat 128 | 44% |
| Total Fat 15.08g | 19% |
| Saturated Fat 11.6g | 46% |
| Trans Fat 0.0g | |
| Cholesterol 122mg | 41% |
| Sodium 82mg | 3% |
| Potassium 282mg | 8% |
| Total Carbs 34.51g | 9% |
| Dietary Fiber 3.1g | 10% |
| Sugars 31.56g | 21% |
| Protein 7.39g | 12% |
