Directions:
- Preheat oven to 375°.
- Coat 4 (6-ounce) custard cups or ramekins with cooking spray. Place 3 tablespoons flour in a medium bowl. Gradually add milk to bowl, stirring constantly with a whisk until blended. Add egg whites and eggs; stir well. Add Parmigiano-Reggiano, 1/8 teaspoon salt, and 1/8 teaspoon pepper; stir well. Divide mixture evenly among prepared custard cups. Place custard cups in a 9-inch square baking pan; add hot water to the pan to a depth of 1 inch. Bake at 375° for 25 minutes or until puffy and set.
- Combine tomato, dash of salt, and dash of pepper in a medium bowl. Loosen edges of flans with a knife or rubber spatula. Place a plate, upside down, on top of each cup; invert onto plates. Spoon 1/2 cup tomato mixture over each flan. Top each serving with 1 tablespoon basil.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 125.54 Kcal (526 kJ) | ||
| Calories from fat | 36.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.07g | 6% | |
|---|---|---|---|
| Cholesterol | 97.82mg | 33% | |
| Sodium | 249.46mg | 10% | |
| Potassium | 405.14mg | 9% | |
| Total Carbs | 11.8g | 4% | |
| Sugars | 6.08g | 24% | |
| Dietary Fiber | 1.13g | 5% | |
| Protein | 11.14g | 22% | |
| Vitamin C | 12.9mg | 21% | |
| Iron | 0.6mg | 3% | |
| Calcium | 132.2mg | 13% | |
| Amount Per 100 g | |||
| Calories | 48.08 Kcal (201 kJ) | ||
| Calories from fat | 14.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.56g | 6% | |
|---|---|---|---|
| Cholesterol | 37.46mg | 33% | |
| Sodium | 95.53mg | 10% | |
| Potassium | 155.15mg | 9% | |
| Total Carbs | 4.52g | 4% | |
| Sugars | 2.33g | 24% | |
| Dietary Fiber | 0.43g | 5% | |
| Protein | 4.27g | 22% | |
| Vitamin C | 4.9mg | 21% | |
| Iron | 0.2mg | 3% | |
| Calcium | 50.6mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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