Veg and Olive Tartlets
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr 35 min.
Preparation
ready in 2 h. 5 min.
Ready in
Calories:
448
calories
Calories
Nutritional values
1 tart contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 316.8 μg | (528 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 16.1 μg | (36 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 190 mg | (200 %) | ||
| Potassium | 728 mg | (18 %) | ||
| Calcium | 292 mg | (29 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 16.9 g | |||
| Uric acid | 174 mg | |||
| Cholesterol | 226 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- For the pastry
- ¾ cup Rice flour (plus extra for dusting)
- ¾ cup fine, yellow Cornmeal
- ½ tsp salt
- ½ cup chilled butter (diced)
- 1 egg (beaten)
- To seal
- 1 egg yolk (beaten)
Preparation
Kitchen utensils
1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Grilling tongs, 1 Brush, 1 Grill, 1 Citrus juicer
Preparation steps
1.
For the pastry: stir together the rice flour, cornmeal and salt in a mixing bowl. Add the butter and rub in until the mixture resembles fine breadcrumbs.
2.
Stir in the egg, until the mixture clings together. Bring the dough together into a ball. Knead lightly on a work surface dusted with rice flour, until smooth. Wrap in cling film and chill for 30 minutes.
3.
Heat the oven to its lowest setting. Grease 6 x 9cm |4"tart rings
4.
Roll out the pastry to 3mm thickness between 2 sheets of non-stick baking paper.
5.
Line the tart rings with the pastry. Push the dough down into the sides of the rings and trim off any excess.
6.
Line the pastry cases with non-stick baking paper and fill with baking beans or rice. Bake for about 20 minutes, until the pastry is cooked and a light golden-brown colour.
7.
Remove the paper and baking beans and brush the bases of the pastry cases with the egg yolk. Return to the oven for 1-2 minutes to seal the bases then remove and set aside to cool.
8.
Increase the oven temperature to 160°C (140° fan) 325°F gas 3.
9.
For the filling: cook the broccoli in boiling salted water for 1-2 minutes. Rinse with cold water and drain thoroughly. Chop into small pieces.
10.
Heat the butter in a frying pan and cook the mushrooms, courgettes, bell pepper, tomato and spring onions, stirring often, until the vegetables are tender. Set aside to cool slightly, then stir in the broccoli.
11.
Whisk the eggs with salt and pepper to taste.
12.
Divide the cheese among the pastry cases and top with the vegetable mixture.
13.
Top with the olives and pour over the eggs to just cover the vegetables.
14.
Bake for about 20 minutes until the filling is just set. Cool in the tins for 10 minutes.
15.
Garnish with coriander and a sprinkling of pepper.
