Smarter Home Cooking

Coconut Milk Flan with Citrus Fruits

and Prickly Pear Salad
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Coconut Milk Flan with Citrus Fruits

Coconut Milk Flan with citrus fruits - Worth the splurge: Subtle coconut flavor is a great complement for fresh fruits

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Health Score:
6,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
ready in 2 h. 10 min.
Ready in
Calories:
471
calories
Calories

Healthy, because

Even smarter

Nutritional values

The eggs in the coconut cream provide easily digestible protein and carotene, while the prickly pears provide plenty of minerals and B vitamins.

If you don't like prickly pears, just make a salad of other fruits. The higher the fruit content, the lighter the dessert.

1 serving contains
(Percentage of daily recommendation)
Calorie471 kcal(22 %)
Protein10 g(10 %)
Fat17 g(15 %)
Carbohydrates64 g(43 %)
Sugar added37 g(148 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.8 μg(9 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.8 mg(23 %)
Vitamin B₆0.2 mg(14 %)
Folate53 μg(18 %)
Pantothenic acid1.4 mg(23 %)
Biotin22.9 μg(51 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C40 mg(42 %)
Potassium319 mg(8 %)
Calcium94 mg(9 %)
Magnesium141 mg(47 %)
Iron2 mg(13 %)
Iodine9 μg(5 %)
Zinc1.2 mg(15 %)
Saturated fatty acids9.5 g
Uric acid37 mg
Cholesterol238 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 teaspoons Canola oil
1 Organic orange
4 ounces powdered sugar
4 tablespoons gold Tequila (or rum, or orange juice)
2 tablespoons golden raisin
1 Vanilla bean
1 lemon
1 ¾ cups Coconut milk (9% fat)
4 eggs
6 Prickly pears
1 Lime
3 tablespoons brown sugar (about 60 grams)
1 tablespoon Coconut liqueur (or coconut syrup)
mint (for garnish)
How healthy are the main ingredients?
sugarlemoneggLimemint
Preparation

Kitchen utensils

1 Small pot, 1 Casserole dish, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 4 Oven-proof ramekins (each about 150 ml), 1 Brush, 1 Wooden spoon, 1 Fine grater, 1 Rubber gloves, 1 Citrus juicer, 1 Oven rack, 1 Fork

Preparation steps

1.
Coconut Milk Flan with Citrus Fruits preparation step 1

Lightly oil 4 oven-proof ramekins.

2.
Coconut Milk Flan with Citrus Fruits preparation step 2

Rinse orange in hot water, wipe dry and finely grate zest. Squeeze juice from orange. In a small pot, mix 50 grams (approximately 1/2 cup) powdered sugar with the tequila and 4 tablespoons orange juice and bring to a boil. Cook over medium heat until thickened and golden brown. Divide caramel evenly among the ramekins, swirling to coat bottoms, then sprinkle in the raisins. 

3.
Coconut Milk Flan with Citrus Fruits preparation step 3

Halve vanilla bean lengthwise and scrape out the seeds with the back of the knife. Rinse lemon in hot water, wipe dry and finely grate the zest. Stir together coconut milk, eggs, the remaining powdered sugar, vanilla seeds, and orange and lemon zest in a bowl, then divide among ramekins.

4.
Coconut Milk Flan with Citrus Fruits preparation step 4

Place ramekins in a baking dish and add enough boiling water to come halfway up the sides of ramekins (to keep the flans from  overbaking). Carefully trasnfer baking dish to preheated oven at 150°C (fan not suitable, gas: mark 1-2) (approximately 300°F) until the centers are just set but still wobbly in the center, 35-40 minutes.

5.
Coconut Milk Flan with Citrus Fruits preparation step 5

Remove the flans and let cool slightly before chilling in the refrigerator for about 1 hour.

6.
Coconut Milk Flan with Citrus Fruits preparation step 6

While the flans are cooling, prepare the prickly pear salad:. Wearing rubber gloves, cut the prickly pears in half lengthwise and spoon out the flesh from the skins.

7.
Coconut Milk Flan with Citrus Fruits preparation step 7

Cut cactus pear flesh into cubes. Squeeze juice from lime and mix with the brown sugar and coconut liquer. Add pear and let marinate for 30 minutes.

8.
Coconut Milk Flan with Citrus Fruits preparation step 8

Run knife along the inside of the ramekins to loosen flans, then invert each onto a serving plate. Top with prickly pear salad, garnish with mint and serve. (The flans can be kept for up to 2-3 days, covered, in the refrigerator. The longer they stand, the more caramel will dissolve, so the flans are best the same day.)