Mexican · Dessert
High-Protein Mexican Flan
A protein-boosted take on classic Mexican flan that keeps the silky caramel-topped custard and gentle cinnamon warmth while rebuilding the dairy base on skim milk, evaporated milk and whey isolate instead of condensed milk and cream.
$1
20 minsPrep
40 minsCook
300 minsTotal
MediumLevel
Nutrition per serving
211Calories
19.1gProtein
4.9gFat
21.6gCarbs
21gSugar
0.3gFiber
373mgSodium
104mgChol
2.2gSat Fat
267mgPotassium
199mgCalcium
0.6mgIron
0.7mcgVitamin B12
0.9mgVitamin C
0gPolyol
0gAllulose
0.7gAlcohol
Goes well with
Corona Extra
local
Café de Olla
international
vegetarian
gluten-free
sweet-spot
Instructions
1
Heat the sugar with the water in a small pan over medium heat, swirling (not stirring) until it turns a deep amber caramel, about 4-5 minutes.
2
Immediately divide the hot caramel between 2 ramekins, swirling each to coat the base, then set aside to harden.
3
Preheat the oven to 160C (325F) and set a kettle of water to boil for the water bath.
4
Whisk the whole egg and egg whites together in a bowl until just combined, avoiding excess foam.
5
Warm the skim milk and evaporated milk gently in a saucepan until steaming but not boiling, then whisk in the whey protein isolate until fully dissolved.
6
Slowly pour the warm milk mixture into the eggs while whisking constantly, then stir in the vanilla extract, cinnamon and salt.
7
Strain the custard through a sieve into the two caramel-lined ramekins to remove any egg strands.
8
Place the ramekins in a deep baking dish, pour boiling water halfway up the sides of the ramekins, and bake for 35-40 minutes until the custards are just set with a slight wobble in the centre.
9
Remove ramekins from the water bath and cool to room temperature, then refrigerate for at least 4 hours or overnight.
10
Run a thin knife around the edge of each ramekin and invert onto a plate to release the flan, letting the caramel sauce pool around it before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1.1 oz30g sugar white
- 0.4 oz10g water
- 11 egg, beaten (50g)
- 2 1/82 1/8 egg whites (66g)
- 3.2 oz90g skim milk
- 2.1 oz60g evaporated milk
- 0.7 oz20g whey protein isolate
- 0.1 oz4g vanilla extract
- 0 oz1g cinnamon ground
- 0 oz1g salt
