Vegetable Flan with Tomato Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 708 cal. | (34 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 107 g | (71 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 10 mg | (83 %) | ||
| Vitamin K | 296.4 μg | (494 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 269 μg | (90 %) | ||
| Pantothenic acid | 5.5 mg | (92 %) | ||
| Biotin | 35.8 μg | (80 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 271 mg | (285 %) | ||
| Potassium | 1,924 mg | (48 %) | ||
| Calcium | 221 mg | (22 %) | ||
| Magnesium | 164 mg | (55 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 39 μg | (20 %) | ||
| Zinc | 5.6 mg | (70 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 327 mg | |||
| Cholesterol | 343 mg | |||
| Complete sugar | 17 g |
Ingredients
- For the tomato sauce
- 1 pkg prepared Tomato sauce
- Ingredients
- 1 Red Bell pepper
- 300 grams Broccoli
- 1 sm can Corn
- 50 grams black Wild rice
- 150 grams Long grain rice
- 3 eggs
- salt
- peppers
Preparation steps
Cut the peppers in half lengthwise, remove the seeds and white ribs and finely chop. Rinse the broccoli and cut into small florets. Blanch the broccoli in a saucepan of boiling salted waer until tender, about 8 minutes. Rinse with cold water and drain well. Cook the wild rice and long-grain rice separately according to package directions. Drain the corn, cut the broccoli into small pieces and mix with the cooked rice, corn and diced peppers.
Preheat the oven to 175°C (approximately 350°F). Grease 4 ramekins or custard cups. In a bowl, beat the eggs, mix in the vegetables and rice and season with salt and pepper. Pour into greased ramekins. Place the ramekins in a large baking dish and pour hot water to come halfway up the sides of the ramekins, into the baking dish. Bake until the custards are set, about 30 minutes. Heat the tomato sauce, season to taste and spread on plates. Run a spatula around the edge of the ramekins and invert the custards onto the tomato sauce.
