Mexican · Dessert
Mexican Flan (GLP-1 Protein Build)
A protein-boosted Mexican flan that keeps the classic wobble, bittersweet caramel and silky custard set, but swaps in skim milk, whey isolate and cocoa to land well inside a GLP-1 friendly calorie and fat range without losing the dish's identity.
$1
15 minsPrep
34 minsCook
289 minsTotal
MediumLevel
Nutrition per serving
174Calories
16gProtein
4.7gFat
23.3gCarbs
15.5gSugar
1.7gFiber
235mgSodium
101mgChol
2gSat Fat
287mgPotassium
186mgCalcium
1.1mgIron
0.7mcgVitamin B12
0.9mgVitamin C
0gPolyol
5gAllulose
0.3gAlcohol
Goes well with
Corona Extra
local
Café de Olla
international
vegetarian
gluten-free
sweet-spot
Instructions
1
Heat the sugar in a small dry pan over medium heat, swirling (not stirring) until it melts to a deep amber caramel, then immediately divide it between 2 ramekins, tilting to coat the base.
2
Set the ramekins aside to let the caramel harden while you make the custard.
3
In a bowl, whisk the egg and egg white until just combined, then whisk in the skim milk and evaporated milk.
4
Sift the cocoa powder into the mixture along with the allulose, cinnamon and salt, and whisk until fully smooth with no cocoa lumps.
5
Whisk the whey protein isolate in last, working quickly and gently to avoid over-aerating, then stir in the vanilla extract.
6
Pass the whole custard through a sieve into a jug to remove any remaining lumps or egg strands.
7
Pour the strained custard evenly over the hardened caramel in each ramekin.
8
Place the ramekins in a deep baking tray and pour hot water around them to come halfway up their sides (a bain-marie).
9
Bake at 160°C (325°F) for 32-35 minutes, until the custards are just set with a slight wobble in the centre.
10
Remove the ramekins from the water bath and let cool to room temperature, then chill in the fridge for at least 4 hours or overnight.
11
Run a thin knife around the edge of each ramekin, place a plate on top, and invert so the flan releases with its caramel sauce pooling over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 egg, whisked (50g)
- 7/87/8 egg whites, whisked (30g)
- 4.2 oz120g skim milk
- 1.4 oz40g evaporated milk
- 0.6 oz16g whisked into custard base whey protein isolate
- 0.3 oz8g sifted into custard base cocoa powder
- 0.7 oz20g melted to caramel sugar white
- 0.4 oz10g whisked into custard base allulose
- 0 oz1g whisked into custard base cinnamon ground
- 0 oz0.5g salt
- 0.1 oz1.5g vanilla extract
