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Name: Summer Vegetable Flan
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Yield: 6
Cuisine: American
Ingredients: 75 g Half-fat spread; (3oz); 100 g Plain wholemeal flour; (3; 1 tb Olive or sunflower oil;; 1 Courgette; sliced; 1 sm Onion; chopped finely; A pinch of salt; ; chopped finely; 100 g Mangetout; (3 1/2oz); 2 Eggs beaten; 1 tb Cold water; (1 to 2); 1 sm Red pepper; de-seeded and; 250 ml Semi-skimmed milk; (8floz); Salt and pepper; 50 g Medium oatmeal; (2oz)

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INGREDIENTS

75 g Half-fat spread; (3oz)
100 g Plain wholemeal flour; (3
1 tb Olive or sunflower oil;
1 Courgette; sliced
1 sm Onion; chopped finely
FOR THE PASTRY
A pinch of salt
; chopped finely
100 g Mangetout; (3 1/2oz)
2 Eggs ; beaten
1 tb Cold water; (1 to 2)
1 sm Red pepper; de-seeded and
250 ml Semi-skimmed milk; (8floz)
Salt and pepper
FOR THE FILLING
50 g Medium oatmeal; (2oz)

Servings

INSTRUCTIONS

Preheat the oven to 200 ?C/400 F/Gas Mark 6. Place the flour, oatmeal and salt in a bowl. Rub in the half fat spread until the mixture resembles breadcrumbs. Add enough cold water to form a soft dough. Roll the pastry out thinly on a lightly floured surface and use to line a 23cm (9inch) loose-bottomed flan tin. Lightly prick the base with a fork and chill for 10 minutes. Cover with greaseproof paper weighed down with dried beans. Bake the flan case blind for 10 minutes. Remove the beans and greaseproof paper and cook for a further 5 minutes. Reduce the oven temperature to Gas Mark 4/180 ?C/350 F. Meanwhile, for the filling, heat the oil in a large pan, add the onion, red pepper, courgette and mange tout and cook for 5-10 minutes. Place in the flan case. Beat the eggs, milk and seasonings together and pour over the vegetables. Place the flan in the oven and bake for 20-30 minutes until set. Serve with a green salad.

NOTES

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Summer Vegetable Flan

75 g Half-fat spread; (3oz)
100 g Plain wholemeal flour; (3
1 tb Olive or sunflower oil;
1 Courgette; sliced
1 sm Onion; chopped finely
 FOR THE PASTRY
 A pinch of salt
 ; chopped finely
100 g Mangetout; (3 1/2oz)
2 Eggs beaten
1 tb Cold water; (1 to 2)
1 sm Red pepper; de-seeded and
250 ml Semi-skimmed milk; (8floz)
 Salt and pepper
 FOR THE FILLING
50 g Medium oatmeal; (2oz)

Preheat the oven to 200 ?C/400 F/Gas Mark 6.    Place the flour, oatmeal and salt in a bowl.    Rub in the half fat spread until the mixture resembles breadcrumbs. Add  enough cold water to form a soft dough.    Roll the pastry out thinly on a lightly floured surface and use to line a  23cm (9inch) loose-bottomed flan tin. Lightly prick the base with a fork  and chill for 10 minutes. Cover with greaseproof paper weighed down with  dried beans.    Bake the flan case blind for 10 minutes.    Remove the beans and greaseproof paper and cook for a further 5 minutes.  Reduce the oven temperature to Gas Mark 4/180 ?C/350 F.    Meanwhile, for the filling, heat the oil in a large pan, add the onion, red  pepper, courgette and mange tout and cook for 5-10 minutes. Place in the  flan case.    Beat the eggs, milk and seasonings together and pour over the vegetables.    Place the flan in the oven and bake for 20-30 minutes until set. Serve with  a green salad.

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Nutrition

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Serving Size: 1 Serving (138g)
Recipe Makes: 6 servings

Calories: 119
Calories from Fat: 75 (63%)

Amt Per Serving		% DV

	Total Fat 8.3g	11 %
	Saturated Fat 2.6g	13 %
	Monounsaturated Fat 3.2g
	Polyunsanturated Fat 1.1g
Cholesterol 352.5mg		108 %
Sodium 142.5mg		5 %
Potassium 111.7mg		3 %
Total Carbohydrate 0.6g		0 %
	Dietary Fiber 0g	0 %
	Sugars, other 0.6g
Protein 10.5g		15 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 119

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