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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.
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Preparation 20 minutes Cook 20 minutes Waiting » 30 minutes Chill 30 minutes Total 1 hour, 10 minutes -
Energy 280 kcal/serving Fat 10.6 g/serving Carbohydrates 208.71 g/serving Glycaemic Index 58 Glycaemic Load 20.22 
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 |
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 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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