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Healthified Creamy Custards

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88% less sat fat • 71% more protein than the original recipe. Flan is a popular Mexican dessert. We’ve replaced cream with Greek yogurt to make a yummy but lower-calorie, lower-fat version of this caramel-flavor sweet.

  • Prep Time 30 min
  • Total Time 5 hr 30 min
  • Servings 4

Ingredients

Custard

1/3
cup sugar
3
eggs, lightly beaten
2
containers (6 oz each) Greek yogurt
1
teaspoon vanilla

Glaze

1/3
cup sugar

Directions

  • 1 Preheat oven to 325°F. To caramelize sugar: In an 8-inch heavy skillet, cook 1/3 cup sugar over medium-high heat until sugar starts to melt, shaking skillet occasionally to heat sugar evenly. Do not stir. Once sugar starts to melt, reduce heat to low. Cook about 5 minutes or until all of the sugar is melted and golden brown, stirring as needed with a wooden spoon.
  • 2 Immediately divide caramelized sugar among four 6-ounce custard cups; tilt cups to coat bottoms evenly. Cool slightly.
  • 3 Meanwhile, in a medium bowl, combine eggs, yogurt, 1/3 cup sugar, and vanilla.
  • 4 Place custard cups in 13x9x2-inch baking pan. Divide egg mixture among custard cups. Place baking pan on oven rack. Pour hottest tap water available into baking pan around custard cups to a depth of about ½ inch.
  • 5 Bake for 30 to 35 minutes or until a knife inserted near centers comes out clean. Remove cups from water. Cool on a wire rack. Cover and chill flans in cups for 4 to 24 hours.
  • 6 To unmold flans, loosen edges with a knife, slipping point between flans and sides of custard cups. Invert a dessert plate over each flan; turn over plate and custard cup together. Remove cups from flans. Spoon any caramelized sugar that remains in cups on top of flans.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 70
  • Fat Reduced By 10 1/2g
  • Saturated Fat Reduced By 7g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 custard cup
Calories
230
(
Calories from Fat
30),
% Daily Value
Total Fat
3 1/2g
3 1/2%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
160mg
160%;
Sodium
85mg
85%;
Total Carbohydrate
37g
37%
(Dietary Fiber
0g
0%
  Sugars
37g
37%
),
Protein
12g
12%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
0%;
Calcium
10%;
Iron
4%;
Exchanges:
0 Starch; 0 Fruit; 2 Other Carbohydrate; 1/2 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1 1/2 cups half-and-half 2 containers (6 oz each) Yoplait® Greek yogurt
Nutritional Highlights
Calories
 
 
300 (before)
230 (after)
Protein
 
 
7 g (before)
12 g (after)
Saturated Fat
 
 
8 g (before)
1 g (after)
Total Fat
 
 
14 g (before)
3 1/2 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 09/27/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 custard cup
Calories
230
(
Calories from Fat
30),
% Daily Value
Total Fat
3 1/2g
3 1/2%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
160mg
160%;
Sodium
85mg
85%;
Total Carbohydrate
37g
37%
(Dietary Fiber
0g
0%
  Sugars
37g
37%
),
Protein
12g
12%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
0%;
Calcium
10%;
Iron
4%;
Exchanges:
0 Starch; 0 Fruit; 2 Other Carbohydrate; 1/2 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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