Savoury Flan with Carrot and Sprout Salad

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Savoury Flan with Carrot and Sprout Salad
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Health Score:
7,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
437
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie437 kcal(21 %)
Protein13.32 g(14 %)
Fat37.39 g(32 %)
Carbohydrates11.46 g(8 %)
Sugar added1.05 g(4 %)
Roughage2.19 g(7 %)
Vitamin A1,463.82 mg(182,978 %)
Vitamin D2.78 μg(14 %)
Vitamin E8.36 mg(70 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.51 mg(46 %)
Niacin2.04 mg(17 %)
Vitamin B₆0.15 mg(11 %)
Folate138.94 μg(46 %)
Pantothenic acid0.42 mg(7 %)
Biotin1.74 μg(4 %)
Vitamin B₁₂1.54 μg(51 %)
Vitamin C20.59 mg(22 %)
Potassium418.11 mg(10 %)
Calcium260.54 mg(26 %)
Magnesium53.41 mg(18 %)
Iron1.51 mg(10 %)
Iodine73.78 μg(37 %)
Zinc0.87 mg(11 %)
Saturated fatty acids14.17 g
Cholesterol221.49 mg

Ingredients

for
4
For the flan
200 grams Spinach
salt
1 garlic clove
soft butter (for molds)
4 eggs
200 milliliters Whipped cream
200 milliliters milk
4 Tbsps freshly grated Parmesan
Nutmeg
salt
peppers
For the salad
2 carrots
2 handfuls Alfalfa sprouts
2 Tbsps White vinegar
2 Tbsps lemon juice
4 Tbsps Canola oil
1 pinch sugar
salt
parsley (for garnish)
How healthy are the main ingredients?
SpinachWhipped creamParmesansugarsaltgarlic clove

Preparation steps

1.

For the flan: Rinse and trim spinach. Blanch in boiling salted water. Remove, rinse, squeeze out excess moisture and chop finely. Peel garlic and also finely chop.

2.

Preheat oven to 180°C (approximately 350°F). Grease ramekin or molds with butter.

3.

Beat eggs with heavy cream and milk. Add spinach, garlic and Parmesan cheese. Mix well and season with salt, pepper and nutmeg to taste. Place mixture into ramekins and place in a baking dish or roasting pan. Pour hot water into the pan, up to about a third of the height of the ramekins.

4.

Bake in preheated oven and cook for about 30 minutes and allow to thicken.

5.

For the salad: Peel carrots and cut or slice into fine silvers. Rinse sprouts and drain well.

6.

Add vinegar to lemon juice and gradually mix in oil. Season with sugar and salt to taste. Toss prepared salad ingredients with dressing and arrange on plates. Arrange flans on top of salad,  garnish with parsley leaves and serve.