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CATEGORY CUISINE TAG YIELD
Grains, Eggs, Dairy 6 Servings

INGREDIENTS

100 g Plain wholemeal flour, 3
1/2oz
50 g Medium oatmeal, 2oz
A pinch of salt
75 g Half-fat spread, 3oz
1 T Cold water, 1 to 2
1 T Olive or sunflower oil
15ml
1 Onion, chopped finely
1 Red pepper, de-seeded and
chopped finely
1 Courgette, sliced
100 g Mangetout, 3 1/2oz
2 Eggs, beaten
250 Semi-skimmed milk, 8floz
Salt and pepper

INSTRUCTIONS

Preheat the oven to 200 øC/400 øF/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 øC/350 øF.
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.  Converted by
MC_Buster.  Converted by MM_Buster v2.0l.

A Message from our Provider:

“Give God what’s right — not what’s left.”

Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 116
Calories From Fat: 73
Total Fat: 8.2g
Cholesterol: 70.9mg
Sodium: 185.7mg
Potassium: 75.2mg
Carbohydrates: 7.9g
Fiber: <1g
Sugar: 1.9g
Protein: 3.3g


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