‘Tis the season for packing on an extra – and unwelcome – five pounds. For those who consistently make an effort to watch what they eat, the holidays are easily the most difficult time of year to exercise self-control and monitor calories. It’s the season for cookies, chocolate, yams and an endless list of indulgent goodies. Rarely are you offered a nice, healthy salad as a Christmas treat.

Don’t despair because as someone who knows this predicament firsthand (and put on nearly ten pounds last Christmas), I am going to make my best effort to offer you some healthier (and delicious) alternatives. From now through December 31, I’ll post a new recipe everyday, including the nutritional information to remove the guesswork factor (what exactly does low-fat or low-calorie mean if you don’t have the numbers available?).

Today we have a healthy Pumpkin Flan recipe, courtesy of Ellie Krieger of the Food Network. Pure pumpkin is a great, low-fat, low-calorie source of fiber, potassium and iron. When it’s not combined with massive amounts of sugar and butter that is.

Pumpkin Flan

Ingredients
Cooking spray
2/3 cup sugar, divided
1/2 cup whole milk
1/4 cup evaporated milk
2 eggs
2 egg yolks
1 teaspoon vanilla extract
1/2 teaspoon grated nutmeg
1 teaspoon ground cinnamon
3/4 cup solid-pack pumpkin

Directions
Arrange 8 (4-ounce) ramekins inside a 9 by 13-inch baking pan. Spray ramekins lightly with cooking spray.

In a small saucepan, heat 1/3 cup sugar over medium heat, stirring constantly, until sugar melts and forms a medium-brown caramel, about 7 minutes. Working quickly, transfer 2 teaspoons of the caramel to each of the ramekins, swirling as soon as you spoon in the caramel (it will harden quickly). Set aside.

Preheat oven to 350 degrees F.

Combine milk and evaporated milk in a small saucepan over medium heat until warm. Reduce heat to a low simmer and keep milk warm. Meanwhile, bring about 4 cups water to a boil and keep hot. Whisk together eggs, egg yolks, remaining 1/3 cup of sugar, vanilla, nutmeg and cinnamon. Fold pumpkin into egg mixture. Then fold into evaporated milk. Divide filling among ramekins, then place baking sheet in oven. Pour hot water into baking pan until it reaches halfway up the sides of the ramekins. Bake for 35 to 40 minutes, or until flan is just set. Let cool. Place a dessert plate on top of each ramekin and invert; flan should slide out, and syrup should flow onto sides of the dish.

Nutritional Information (per serving)
Calories   100 
Total Fat 3.5g
Protein 3.5 g
Carbohydrates 16g
Sodium 35 mg

» Food Network