Coconut Flan | Cook for Your Life

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Coconut Flan

Name: Coconut Flan
Prep time: 20

5 out of 5 stars (based on 11 reviews)

20 min prep

8 servings

Carrot Icon for Number of Ingredients Size

8 ingredients

This divine version of the traditional Puerto Rican dessert was created by Chef Naxielly Dominguez for CFYL’s healthy cooking classes in Spanish. Not only is this coconut flan low fat, it is so simple to...

Ingredients

Caramel (See Chef Tips)

¼ cup granulated sugar
2 tablespoons water

Flan

½ cup grated unsweetened coconut
½ of 8 oz package light cream cheese, room temperature
½ of 14oz can light coconut milk
½ of 14 oz can 2% condensed milk
2 large eggs
2 ¼ teaspoons vanilla extract

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Nutrition Facts

Calories

228 cals

Fat

13 g

Saturated Fat

9 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

2 g

Carbohydrates

22 g

Sugar

21 g

Fiber

1 g

Protein

5 g

Sodium

109 mg

Directions

Preheat oven to 350 degrees Fahrenheit. Set 8 4-oz ramekins or aluminum muffin tins in two large roasting pans and set aside.
In a small, heavy saucepan, bring the sugar and water to a boil over moderately high heat; stir occasionally until the sugar dissolves. Boil without stirring until an amber caramel forms, about 5 to 7 minutes. Pour about ½ tablespoon of the caramel into the ramekins using a metal spoon, swirl to coat the bottom of the ramekin. Immediately sprinkle each ramekin with ½ tablespoon of coconut and set aside.
In a blender or food processor, put the rest of the grated coconut cream cheese, coconut milk, condensed milk, eggs, and vanilla. Blend until you get a uniform mixture. Transfer to a bowl and stir for a couple of minutes to remove the foam.
Pour the custard into the prepared ramekins. Pour boiling water into the roasting pan to reach two-third of the way up the sides of the ramekins. Bake the custards for about 30 minutes or until set. Let cool in the water bath for about 20 minutes and transfer to the refrigerator.
To turn them out, run a sharp knife round the inside edge. Set a plate over the top and quickly turn the whole thing upside down. The flan should plop out onto the plate along with a dribble of caramel. If the flan is very cold, sit them in ¼” of hot water for 5 minutes - this will loosen the caramel before turning them out.

Chef Tips

When making the caramel, use a small stainless steel pan for the best results.
We’ve called for ½ cup ramekins per serving, but we often use ¼ cups at classes. it is just enough to satisfy a sweet tooth without going overboard on the calories. If you do use the smaller size, check the flan for doneness after 20 minutes
If you need extra calories, use regular coconut milk and whole condensed milk.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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Coconut Flan