South African Pot Luck » Try again
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Honeyed mango and watermelon flan
This South African dessert is a good way to use melons - although you could substitute with other fruit, if preferred.
What you need
- 175 g plain flour
- 25 g caster sugar
- 75 g butter
- 1 medium egg yolk
- 250 g greek yogurt
- 1/2 tsp freshly grated nutmeg
- 45 ml clear honey
- 1 mango, peeled, stoned and cut into slices
- 1/4 small watermelon, peeled and sliced
Method
Sift the flour into a bowl. Rub in the butter until the mixture resembles fine breadcrumbs. Stir in the sugar and egg yolk and enough cold water to bind together to form a soft but not sticky dough.
Turn the pastry out onto a lightly floured board. Roll out and use to line a 25 cm round deep fluted flan tin. Prick the base all over with a fork. Chill for 30 min.
Preheat oven to 200°C.
Put the flan case in the oven and bake blind with greaseproof paper and baking beans for 15 min. Remove the paper and beans and cook for a further 5 min until crisp and brown. Remove from oven and leave to cool completely.
Mix the yogurt with the nutmeg and 15 ml of the honey. Spread yogurt mixture over the pastry case.
Arrange the mango and melon over the mixture. Warm the honey slightly and brush over the fruit.
Serve chilled in slices.
Serving suggestion
Decorate with a sprig of fresh mint.
Cook's tip
If watermelon is not available, any other melon of your choice can be substituted.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1171 | 795 | 10475 | 8350 |
| Energy (kcal) | 280 | 190 | 2500 | 2000 |
| Protein (g) | 6.18 | 4.20 | ||
| Carbohydrate (g) | 34.9 | 23.7 | 345 | 275 |
| Fat (g) | 15.7 | 10.6 | 95 | 70 |
| Fat (saturated) (g) | 8.92 | 6.05 | ||
| Fibre (g) | 4.24 | 2.88 | ||
| Sodium (mg) | 284 | 193 | ||
| Salt (equivalent) (g) | 0.71 | 0.48 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 386 | 262 | 800 |
| Vitamin B-12 (µg) | 0.19 | 0.13 | 1 |
| Vitamin B-6 (mg) | 0.14 | 0.09 | 2 |
| Vitamin C (mg) | 10.8 | 7.32 | 60 |
| Vitamin D (µg) | 14.8 | 10.1 | 266 |
| Vitamin E (mg) | 0.90 | 0.61 | 10 |
| Zinc (mg) | 0.68 | 0.46 | 15 |
| Calcium (mg) | 98.0 | 66.5 | 800 |
| Folate (mcg) | 33.1 | 22.4 | 200 |
| Iron (mg) | 1.22 | 0.83 | 14 |
| Magnesium (mg) | 21.8 | 14.8 | 300 |
| Niacin (mg) | 1.42 | 0.96 | 18 |
| Pantothenic acid (mg) | 0.77 | 0.52 | 6 |
| Riboflavin (mg) | 0.28 | 0.19 | 1.6 |
| Phosphorous (mg) | 106 | 72.0 | 800 |
| Thiamin (mg) | 0.17 | 0.12 | 1.4 |
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