| 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.
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Nutrition (calculated from recipe ingredients)
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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