PREPARATION: 10 MINUTES, COOKING: 25 MINUTES
2 teaspoons (10 ml) vegetable oil, for greasing
2 1/2 cups (625 ml) low-fat milk
1/2 cup (115 g) superfine sugar
1 teaspoon (5 ml) vanilla extract
pinch of freshly grated nutmeg
1 Preheat the oven to 350°F (180°C). Lightly oil six 3/4 cup (175 ml) ovenproof dishes or ramekins.
2 Heat the milk in a small saucepan over medium heat until the milk just comes to a boil.
3 Meanwhile, whisk the eggs, sugar and vanilla in a large pitcher or bowl until the sugar has dissolved. Whisking constantly, gradually add the hot milk—don’t whisk too vigorously though, as you don’t want lots of froth on top of the custard. Pour the custard into the prepared dishes and sprinkle lightly with nutmeg.
4 Fold a clean dish towel and place it in a large baking pan. Set the dishes on the towel and pour in enough boiling water to come halfway up the sides of the dishes.
5 Bake for 20 minutes, or until the custards are just set but still wobbly (the tip of a small knife should come out clean). Carefully lift the dishes out of the baking pan. Serve warm, at room temperature or chilled.
+ If you’d prefer to make one large custard, use a 5 cup (1.25 liter) baking dish and increase the cooking time to 30 minutes.
+ For a custard tart, make only half the custard. Place a baked 8 inch (20 cm) tart shell on a baking sheet, put it in the oven, and carefully pour in the custard. (This is easier than transferring the filled tart shell to the oven.) Sprinkle with nutmeg and bake for 30 minutes, or until set. Cool, and cut into wedges.
Each serving provides
190 calories, 9 g protein, 5 g fat (1 g saturated fat), 26 g carbohydrate (26 g sugars), 0 g
fiber, 107 mg sodium
EGGS provide high-quality protein as well as iron and fat-soluble vitamins A and E. Although egg yolks contain cholesterol, it has a small and insignificant effect on blood cholesterol levels (saturated and trans fats in our diet have a much larger role to play). To boost your intake of good fats, look for eggs that have been enriched with omega-3 fats.