Maple Custards

Preparation

1. Bring 1/2 cup maple syrup to a boil in a saucepan over high heat. Cook until thickened and reduced to about 1/4 cup, about 4 minutes. Reduce heat to low, pour in fat-free milk and evaporated fat-free milk. Stir until the syrup has blended with the milk. Remove from the heat.
2. Lightly whisk whole eggs and egg yolks in a mixing bowl until combined. Gradually whisk the hot milk mixture into the eggs. Skim off any foam and pour the mixture into four 6-ounce custard cups or ramekins.
3. Place the filled custard cups 1 inch apart on a large plate. Microwave, uncovered, on Medium power for 3 minutes; rotate the plate a quarter turn and microwave for 2 minutes more. Check for doneness; custard should be well set 1 inch in from the edge and softly set in the center. Remove any custards as they are done; continue microwaving the remaining custards, checking for doneness every 30 seconds. Transfer to a rack to cool until serving.
4. Serve the custards warm or chilled, with 1 teaspoon of the remaining maple syrup drizzled over each. Oven Variation: Preheat oven to 350°F. Place the filled custard cups in a shallow baking dish and add enough hot water to come two-thirds of the way up the sides of the cups. Bake until a knife inserted in the center of a custard comes out clean, 30 to 40 minutes.

Nutrition

Per serving: 234 calories; 5 g fat (2 g sat, 2 g mono); 211 mg cholesterol; 39 g carbohydrates; 9 g protein; 0 g fiber; 116 mg sodium; 356 mg potassium.

Nutrition Bonus: Calcium (24% daily value), Zinc (20% dv).

2 1/2 Carbohydrate Serving

Exchanges: 1/2 fat-free milk, 2 other carbohydrate, 1/2 high fat meat

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