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Tomato, ham and curd cheese flan
Serve this flan warm with salad or pack in your lunchbox to eat cold.
What you need
- 7 g butter
- 500 g ready-prepared wholemeal shortcrust pastry
- 1 leek, trimmed and sliced
- 100 g curd cheese
- 3 medium eggs, lightly beaten
- 50 ml milk
- 25 g wafer thin ham
- 1 tomato, peeled de-seeded and roughly chopped
- 3 tsp chopped fresh parsley
- seasoning
Method
Preheat oven to 200°C.
Roll out the pastry on a lightly floured surface and use to line two 13 cm round loose-based fluted flan tins. Chill for 10-15 min. Prick the bases. Place in the oven and bake blind for about 10 min until just cooked though.
Meanwhile, melt the butter or margarine in a pan and gently saute the leek for 3-5 min until softened. Cool slightly.
Beat the curd cheese to soften. Slowly beat in the eggs and milk. Stir in the parsley and seasoning.
Divide the leeks, ham and tomato between the two cases. Pour in the egg mixture.
Place in the oven for 20-25 min until just set and golden brown. Serve hot or cold.
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Preparation 10 minutes Cook 33 minutes Total 43 minutes -
Energy 662 kcal/serving Fat 15.3 g/serving Carbohydrates 247.41 g/serving Glycaemic Index 53 Glycaemic Load 33.00 
Serving suggestion
Mixed salad and crusty bread.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2764 | 1016 | 10475 | 8350 |
| Energy (kcal) | 662 | 243 | 2500 | 2000 |
| Protein (g) | 19.1 | 7.01 | ||
| Carbohydrate (g) | 62.0 | 22.8 | 345 | 275 |
| Fat (g) | 41.5 | 15.3 | 95 | 70 |
| Fat (saturated) (g) | 15.6 | 5.73 | ||
| Fibre (g) | 7.68 | 2.82 | ||
| Sodium (mg) | 703 | 258 | ||
| Salt (equivalent) (g) | 1.76 | 0.65 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1136 | 417 | 800 |
| Vitamin B-12 (µg) | 0.57 | 0.21 | 1 |
| Vitamin B-6 (mg) | 0.56 | 0.21 | 2 |
| Vitamin C (mg) | 12.8 | 4.69 | 60 |
| Vitamin D (µg) | 26.2 | 9.63 | 266 |
| Vitamin E (mg) | 3.38 | 1.24 | 10 |
| Zinc (mg) | 2.95 | 1.08 | 15 |
| Calcium (mg) | 95.8 | 35.2 | 800 |
| Folate (mcg) | 84.3 | 31.0 | 200 |
| Iron (mg) | 4.30 | 1.58 | 14 |
| Magnesium (mg) | 111 | 41.1 | 300 |
| Niacin (mg) | 5.01 | 1.84 | 18 |
| Pantothenic acid (mg) | 1.31 | 0.48 | 6 |
| Riboflavin (mg) | 0.34 | 0.12 | 1.6 |
| Phosphorous (mg) | 373 | 137 | 800 |
| Thiamin (mg) | 0.48 | 0.18 | 1.4 |
This recipe is:
Citrus free
Corn-free
Peanut free
Shellfish free
Yeast 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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