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Broccoli and Stilton flan
Broccoli and Stilton cheese make perfect partners in this easy recipe.
What you need
- 350 g shortcrust pastry
- 1 egg white, lightly beaten
- 175 g broccoli florets, trimmed and blanched
- 225 g stilton cheese, grated
- 300 ml single cream
- 4 eggs, beaten
- seasoning
- 25 g natural dried breadcrumbs
Method
Preheat oven to 200°C. Line a 23 cm / 9 in deep, fluted flan tin with greaseproof paper.
Turn out the pastry onto a lightly floured surface. Knead lightly. Roll out to fit the flan tin. Brush the base of the flan with the egg white. Line the inside of the flan with greaseproof paper. Fill with baking beans. Bake blind for 10-15 min.
Remove the greaseproof paper and beans. Cook for 5 min. Remove from oven. Leave to cool slightly.
Reduce oven temperature to 180°C.
Arrange the broccoli and cheese over the base of the flan.
Beat together the cream, eggs and seasoning. Pour into the flan case. Sprinkle over the breadcrumbs.
Place flan tin on a baking tray. Cook in the oven for 40-45 min until golden brown and just set.
Serve hot or cold in slices.
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Preparation 15 minutes Cook 55 minutes Total 1 hour, 10 minutes -
Energy 577 kcal/serving Fat 18.9 g/serving Carbohydrates 205.04 g/serving Glycaemic Index 52 Glycaemic Load 17.81 
Serving suggestion
Seasonal salad.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2411 | 1097 | 10475 | 8350 |
| Energy (kcal) | 577 | 262 | 2500 | 2000 |
| Protein (g) | 19.3 | 8.78 | ||
| Carbohydrate (g) | 34.2 | 15.6 | 345 | 275 |
| Fat (g) | 41.4 | 18.9 | 95 | 70 |
| Fat (saturated) (g) | 20.8 | 9.47 | ||
| Fibre (g) | 2.09 | 0.95 | ||
| Sodium (mg) | 931 | 424 | ||
| Salt (equivalent) (g) | 2.33 | 1.06 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 758 | 345 | 800 |
| Vitamin B-12 (µg) | 0.93 | 0.42 | 1 |
| Vitamin B-6 (mg) | 0.23 | 0.10 | 2 |
| Vitamin C (mg) | 27.6 | 12.5 | 60 |
| Vitamin D (µg) | 21.3 | 9.68 | 266 |
| Vitamin E (mg) | 1.97 | 0.90 | 10 |
| Zinc (mg) | 1.97 | 0.90 | 15 |
| Calcium (mg) | 355 | 162 | 800 |
| Folate (mcg) | 63.4 | 28.8 | 200 |
| Iron (mg) | 1.73 | 0.79 | 14 |
| Magnesium (mg) | 34.8 | 15.8 | 300 |
| Niacin (mg) | 1.44 | 0.66 | 18 |
| Pantothenic acid (mg) | 1.54 | 0.70 | 6 |
| Riboflavin (mg) | 0.47 | 0.22 | 1.6 |
| Phosphorous (mg) | 320 | 146 | 800 |
| Thiamin (mg) | 0.20 | 0.09 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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