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Low-Fat Mixed Berry Clafouti

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Eating berries every day can raise HDL cholesterol and lower blood pressure. Use fresh or frozen berries to make this light, satisfying dessert, which could also serve as a breakfast. Blueberries, black raspberries and cherries work especially well in this fruity custard.    

Makes about six ¾ cup servings.

2 c. mixed berries, frozen or fresh
3 eggs
1 c. 2% milk
1/3 c. sugar
¼ c.  flour
1 tsp. vanilla
1/8 tsp. nutmeg or allspice
1/8 tsp. salt

•    Preheat oven to 350 degrees
•    Lightly oil a 9-inch baking dish.
•    Spread the berries out on the plate.
•    In a large bowl, beat eggs till frothy and then gradually mix in the rest of the ingredients.
•    Pour egg mixture over the berries and place in the oven. Cook for about 20-25 minutes for fresh berries, 30-35 minutes for frozen berries, or until firm and you can insert a knife and pull it out clean.
•    Serve warm or cold.

Nutritional Information per Serving: 143 calories, 5.5 g protein, 23 g carbohydrates, 3.5 g fat (1.3 g saturated), 109 mg cholesterol, 2 g fiber, 100 mg sodium.

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