Whether served as an appetizer, side dish or single dish, the flan always makes an elegant figure on the table! For those who still don't know what I'm talking about, the flan is a flan that is generally prepared with vegetables and cheeses, and is distinguished from the classic savory pies for its frothy and delicate consistency, and for cooking in a bain-marie in the oven. Today I propose a light and very simple version of the zucchini flan.
Video of the Recipe
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Identity Card of the Recipe
- 106 KCal Calories per serving
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Ingrediants
Ingredients for 4 flans:
- 400 g of zucchini
- 20 g of breadcrumbs or white flour type 00 (for the pan)
- 10 g butter (for the pan)
- 1 tablespoon of extra virgin olive oil
- 1 grated nutmeg
- q.s. of pepper
- q.s. of salt
- 100 g of fresh ricotta
- 20 g of grated Parmesan cheese
- 120 g (2 medium) of eggs
For the cream cheese
- q.s. of pepper
- q.s. of salt
- 50 g of grated Parmesan cheese
- 20 g of cornstarch
- 250 ml of milk
- q.s. of nutmeg
Materials Needed
- 4 aluminum cups
- Becker
- Immersion mixer
- Brush
- Baking pan for the bain marie
- Cooking pan
- Casserole
- Whip
Preparation
- Wash the courgettes and dry them gently. Remove the ends and cut the courgettes into cubes.
- Pour a drop of oil into a large pan. When the oil is hot, add the diced courgettes, salt and pepper to taste. Cook the courgettes over low heat for 15 minutes.
- Allow the courgettes to cool.
- In a beaker, combine the zucchini, ricotta, eggs, parmesan cheese and flavor with a little nutmeg.
- Blend everything with the immersion mixer: you will have to obtain a thick cream.
Did you know that
To obtain an even softer and fluffier consistency, it is advisable to separate the yolks from the whites and to blend the courgettes using only the yolks. The egg whites will then be whipped until stiff with the help of the electric whisk and gently added to the mixture just before baking.- Preheat the oven to 180 ° C.
- Brush the aluminum cups with melted butter and sprinkle with a little breadcrumbs.
- Distribute the zucchini cream in the cups, until it reaches the edge.
- Prepare the container for the water bath. Pour a glass or two of water into an oven pan with a diameter of 24 cm and place the containers with the batter: the water must reach at least half the height of the containers.
- Place the pan in a hot oven and cook in a bain-marie for about 30 minutes.
- Meanwhile, prepare the accompanying sauce. In a saucepan, dissolve the cornstarch in the milk, season with salt and pepper and flavor with nutmeg. Bring to a boil, continuing to stir. Once thickened, flavor the sauce with grated Parmesan cheese.
- Remove the pan from the oven and the cups from the bain marie.
- Turn the flans over onto a plate and serve immediately with the cream cheese.
Alice's comment - PersonalCooker
Simple to make flans right? At first glance they may seem complex dishes, but we have seen how "it's easy to create a chef's dish! You can clearly use all the vegetables you like best (such as carrots, mushrooms, spinach, pumpkin, peas) and you can enrich the flan with cheeses or cold cuts!Nutritional values and Health Comment on the recipe
The Zucchini Flan is a vegetarian type food (NOT vegan!) With a very low energy supply. The calories come mainly from lipids, followed by proteins and finally from carbohydrates. Cholesterol is present, while fibers are not excessive.
The Zucchini Flan lends itself to any diet but it is advisable to avoid the consumption of "unlimited portions"; in fact, already with an adequate quantity to satisfy the demand for a “single dish”, more than 50% of the daily cholesterol would be introduced. The recipe contains both gluten and lactose, which is why it is unsuitable for the diet against the respective food intolerances.
The average portion of Zucchini Flan (to be considered as a dish and side dish) is about 300g (315kcal).
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