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Low-Fat Mango Flan with Orange and Mango Salad Recipe

Low-Fat Mango Flan with Orange and Mango Salad Recipe

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Low-Fat Mango Flan with Orange and Mango Salad

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Ingredients

Count

Nutrition

160

Calories

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Ingredients:

Serving

nonstick vegetable oil spray
2 tbsp plus 1 1/2 cups water
2 tsp unflavored gelatin
2 cups chopped peeled pitted mangoes (about 2 medium)
1 cup low-fat (1%) buttermilk
1/2 cup plus 1/3 cup sugar
1 tbsp plus 2 tsp fresh lemon juice
pinch of salt
1 tbsp grated lemon peel
1 vanilla bean , split lengthwise
1 large orange, peeled , segmented
1 large mango, peeled, pitted, sliced
thinly sliced fresh mint leaves

Directions:

Spray six 2/3- to 3/4-cup soufflé dishes with vegetable oil spray. Pour 2 tablespoons water into small saucepan. Sprinkle gelatin over; let stand 10 minutes. Stir over low heat just until gelatin dissolves. Remove from heat.
Puree chopped mangoes in processor. Transfer 1 1/3 cups puree to medium saucepan; stir over low heat until warm. Mix in gelatin, then buttermilk, 1/2 cup sugar, 1 tablespoon lemon juice and salt. Strain mango mixture into bowl. Divide among prepared dishes. Chill until set.
Combine 1 1/2 cups water, 1/3 cup sugar and lemon peel in medium saucepan. Scrape in seeds from vanilla bean; add bean. Stir over medium heat until sugar dissolves. Increase heat and boil until reduced to 1/2 cup, about 20 minutes. Strain. Mix in 2 teaspoons lemon juice. Chill lemon syrup until cold.
Combine orange, sliced mango and mint in bowl. Run small knife around mango flans; invert onto plates. Surround with orange salad. Drizzle syrup over.
Per Serving: calories, 189; total fat, 1 g; saturated fat, 0.5 g; cholesterol, 1 mg. Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	160.33 Kcal (671 kJ)
Calories from fat	14.63 Kcal
		% Daily Value*
Total Fat	1.63g	3%
Cholesterol	0.25mg	0%
Sodium	27.98mg	1%
Potassium	203.66mg	4%
Total Carbs	36.59g	12%
Sugars	34.92g	140%
Dietary Fiber	2.33g	9%
Protein	1.54g	3%
Vitamin C	42.2mg	70%
Calcium	28.7mg	3%

Amount Per 100 g
Calories	78.37 Kcal (328 kJ)
Calories from fat	7.15 Kcal
		% Daily Value*
Total Fat	0.79g	3%
Cholesterol	0.12mg	0%
Sodium	13.68mg	1%
Potassium	99.55mg	4%
Total Carbs	17.88g	12%
Sugars	17.07g	140%
Dietary Fiber	1.14g	9%
Protein	0.75g	3%
Vitamin C	20.6mg	70%
Calcium	14mg	3%

* 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.

Tastes

salty
savory
bitter
sweet

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