Preheat oven to 160°c or Gas 3.

Lightly coat 4 large ramekins with low-calorie cooking spray.

Warm the milk with the cardamom pods in a pan but do not let it boil, it just needs to be hand hot.

Remove from the heat and whisk in the beaten eggs and sweetener.

Strain through a sieve to remove any unbeaten bits of egg and the cardamom pods and pour into the ramekins.

Using a deep roasting dish or tin place the ramekins inside and fill the tin with hot water so the water comes halfway up the sides of the pots.

Bake for 40 minutes until they are just set, they will still have a bit of a wobble but this is ok.

Remove from the oven and cool at room temperature then chill.

Carefully segment the oranges removing the skin from the flesh and serve the custards with these segments on top.