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Sweet Corn Flans Recipe

Looking for an easy Sweet Corn Flans recipe? Learn how to make Sweet Corn Flans using healthy ingredients.


Submitted by jekkets

Makes 4 servings



Cooking Light Recipe - Sweet Corn and Parmesan Flans

Recipe Ingredients for Sweet Corn Flans

2 1/2 cups corn
1 cup skim milk
1/3 cup Parmesan cheese
1 teaspoon flour
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 large eggs

Recipe Directions for Sweet Corn Flans

  1. Ingredients

  2. Cooking spray

  3. 2 1/2 cups fresh corn kernels (about 5 ears)

  4. 1 cup 1% low-fat milk

  5. 1/3 cup grated Parmesan cheese

  6. 1 teaspoon flour

  7. 1/2 teaspoon salt

  8. 1/4 teaspoon freshly ground black pepper

  9. 4 large eggs

  10. 18 small tear-drop cherry tomatoes (pear-shaped), halved

  11. 2 tablespoons thinly sliced basil

  12. Preparation

  13. Preheat oven to 350°.

  14. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add corn, and cook 5 minutes or until tender, stirring occasionally. Remove from heat. Set aside 1 cup corn kernels.

  15. Place remaining corn in a food processor; pulse 5 times or until coarsely chopped. Add milk and next 5 ingredients (through eggs) to food processor; pulse 4 times or until combined.

  16. Pour about 1/2 cup corn mixture into each of 6 (6-ounce) ramekins coated with cooking spray. Place ramekins in a 13 x 9-inch baking pan; add hot water to pan to a depth of 1 inch. Bake at 350° for 35 minutes or until the center barely moves when ramekins are touched. Remove ramekins from pan; cool 5 minutes on a wire rack. Invert flans onto each of 6 plates. Garnish each serving with about 2 1/2 tablespoons corn kernels, 6 tomato halves, and 1 teaspoon basil.

Categories

Side Dish

Nutrition Facts
Serving Size 217.4g
Amount Per Serving
Calories
216
Calories from Fat
76
% Daily Value*
Total Fat
8.5g
13%
Saturated Fat
3.2g
16%
Trans Fat
0.0g
Cholesterol
220mg
73%
Sodium
530mg
22%
Potassium
399mg
11%
Total Carbohydrates
22.6g
8%
Dietary Fiber
2.6g
10%
Sugars
6.6g
Protein
14.7g
Vitamin A 12% Vitamin C 11%
Calcium 18% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in phosphorus
  • High in selenium
  •   Bad points
  • Very high in cholesterol
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