Tomato and sweetcorn flan recipe

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serves: 4
Skill: medium
Cost: cheap
5-a-day: 2
Prep: 20 min
Cooking: 40 min

Nutrition per portion

RDA
Calories 299 kCal 15%
Fat 13g 19%
  -  Saturates 6.8g 34%
Carbohydrates 34g 15%
  -  of which Sugars 9.3g 10%
Protein 11.6g 23%
Salt 0.3g 5%
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  • This simple tomato and sweetcorn flan recipe is one of our favourite low calorie meals, at just 299 calories per serving.

    The richness of the tomatoes and the sweetness of the corn pair perfectly together. This vegetarian tart serves four and takes just 20 minutes to prepare. This recipe uses homemade pastry but if you want to save time, you could swap for readymade, shop bough pastry instead.

    Ingredients

    • For the pastry:
    • 125g (4oz) plain flour
    • Pinch of salt
    • 30g (1oz) each of butter and vegetable fat, diced
    • For the filling:
    • 15g (1oz) butter
    • 6 medium-sized tomatoes, chopped
    • 195g can sweetcorn, drained weight 160g
    • 125g (4oz) sliced or shredded ham, chopped
    • Salt and freshly ground black pepper
    • 1 tsp caster sugar
    • 1 large egg yolk
    • 16.5-18cm (6½-7in) flan ring on a sturdy baking sheet

    Method

    • To make the pastry: Sift the flour and salt into a bowl, add the fats and rub in to breadcrumb stage. Mix in enough cold water to make a stiff dough. Roll out the pastry on a lightly floured surface to line the flan ring. Chill.

    • Set oven to 220°C/Gas Mark 7.

    • To make the filling: Melt butter in a pan, add tomatoes and cook for 2-3 mins, until reduced to a thick pulp. Sieve this mixture, and pour purée back into pan. Stir in sweetcorn and ham.

    • Season with salt and pepper and add the sugar, stir in the egg yolk and beat well.

    • Put filling into pastry case and bake for 15 mins. Reduce oven to 190°C/Gas Mark 5 and cook for 20-25 mins more, or until filling is set (the pastry does not brown). Serve warm or cold with a salad or green vegetables.

    Top tips for making tomato and sweetcorn flan

    Opt for overripe tomatoes as they give the best flavour.

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