Tomato and sweetcorn flan recipe

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(239 ratings)

  • healthy
Serves4
SkillMedium
Preparation Time20 mins
Cooking Time40 mins
Total Time1 hours
Five A DayTwo
Cost RangeCheap
Nutrition Per PortionRDA
Calories299 Kcal15%
Sugar9.3 g10%
Fat13 g19%
Saturated Fat6.8 g34%
Salt0.3 g
Protein11.6 g23%
Carbohydrates34 g13%
Salt0.3 g

This simple tomato and sweetcorn flan recipe is one of our favourite low calorie meals (opens in new tab), 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

WEIGHT CONVERTER

grams
to
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16.5-18cm (6½-7in) flan ring on a sturdy baking sheet

Method

  1. 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.
  2. Set oven to 220°C/Gas Mark 7.
  3. 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.
  4. Season with salt and pepper and add the sugar, stir in the egg yolk and beat well.
  5. 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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Sue McMahon is a former Food and Recipes Writer at GoodTo and Cooking Editor at Woman's Weekly. Her primary passion is cakes and Sue regularly travels the world teaching cake decorating. Her biggest achievement to date was winning the Prix d’honneur at La Salon Culinaire International de Londres beating over 1,200 other entries.