Lemon custards with fresh blueberry sauce
Dietitian's tip: Tofu — a high-protein bean curd — has a bland, slightly nutty flavor that takes on the flavor of the food with which it's cooked. Here, the silken tofu, along with the soy milk, gives these baked custards a velvety, smooth texture.
SERVES 4
Ingredients
2 teaspoons firmly packed brown sugar
1 teaspoon canola oil
1/2 cup silken or soft tofu
1 1/2 cups plain soy milk (soya milk)
3 eggs
2 tablespoons firmly packed light brown sugar
2 tablespoons honey
1 teaspoon lemon zest
1/2 teaspoon vanilla extract
1/2 teaspoon lemon extract
For the sauce
1/4 cup all-fruit blueberry preserves
2 tablespoons fresh lemon juice
3/4 cup fresh blueberries
Directions
Preheat the oven to 300 F. Lightly coat each of four 3/4-cup ramekins with 1/4 teaspoon of the canola oil.
In a blender or food processor, combine the tofu and 1/2 cup of the soy milk. Process until smooth, about 30 seconds.
In a bowl, whisk the eggs until well blended. Stir in the brown sugar, honey, lemon zest, vanilla extract and lemon extract. Add the tofu mixture and the remaining 1 cup soy milk. Whisk until well blended.
Divide the custard mixture evenly among the prepared ramekins. Arrange the ramekins in a large baking pan. Pour hot water into the pan to come halfway up the sides of the ramekins. Bake until the custards are set but the centers still jiggle slightly when the ramekins are gently shaken, about
50 minutes. Remove the ramekins from the water bath and let stand at room temperature until the custards are fully set, about 15 minutes. Cover and refrigerate until well chilled, at least 4 hours.
To make the blueberry sauce, combine the preserves and lemon juice. Whisk until well blended in a small bowl. Stir in the blueberries.
To serve, loosen the edges of the custards with the tip of a knife and invert the ramekins onto individual plates. Top with the blueberry sauce.
Nutritional Analysis(per serving)Serving size: 1 prepared custard
Calories 234 Monounsaturated fat 3 g
Protein 11 g Cholesterol 159 mg
Carbohydrate 31 g Sodium 104 mg
Total fat 7 g Fiber 1 g
Saturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 1
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 1
Milk and milk products 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Dairy foods (low-fat or fat-free) 1
Fats and oils 1
Sweets 1
http://www.mayoclinic.com/health/hea...ecipes/NU00322
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