Coconut Milk Flan with citrus fruits
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.
(Percentage of daily recommendation)
| Calorie | 471 cal. | (22 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 37 g | (148 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 22.9 μg | (51 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 319 mg | (8 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 9.5 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 238 mg |
Ingredients
- Ingredients
- 2 tsps Canola oil
- 1 Organic orange
- 4 ozs powdered sugar
- 4 Tbsps gold Tequila (or rum, or orange juice)
- 2 Tbsps golden raisin
- 1 Vanilla bean
- 1 lemon
- 1 ¾ cups Coconut milk (9% fat)
- 4 eggs
- 6 Prickly pears
- 1 Lime
- 3 Tbsps brown sugar (about 60 grams)
- 1 Tbsp Coconut liqueur (or coconut syrup)
- mint (for garnish)
Preparation steps
Lightly oil 4 oven-proof ramekins.
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.
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.
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.
Remove the flans and let cool slightly before chilling in the refrigerator for about 1 hour.
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.
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.
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.)