Vegetable Flan in a Pan – No Oil

Light, fluffy, no oil, low fat, high protein, vegetable flan cooked using water in a frypan. This is another one of Mum’s recipes extracted from combining ideas from her various cookbooks. She loves cooking nutritional foods and if you don’t have a gall bladder, this is easily digested. She is very keen on fresh ingredients from her garden whenever seasonally possible. She is a legend in cooking according to our family.

 

Serves 4 if enjoying it for breakfast, lunch or dinner. Serves 6 with a salad. If any left over I freeze portions for my school lunches. It can be eaten cold or warmed up.

To reduce ingredients in the recipe, allow 2 eggs per person and reduce the size of the veggies from large to medium.

 

Ingredients 

  • 1 large sweet potato

    img_8456

    Herbs chopped into various sizes

  • 1 large potato
  • 1 large onion
  • 3/4 cup water (no oil)

    img_8440

    Herbs and shallot from garden

  • 8 eggs
  • 2 tablspns Cheese – grated (Parmesan or favourite cheese)
  • herbs – see below
  • shallots

Optional

  • herbs – Rosemary, Mint, Oregano, Parsley (garden fresh)
  • salt & pepper

Method

  1. Cube vegetables.
  2. Add 3/4cup water to frypan.
  3. Add vegetables, salt, to frypan.
  4. Stir. Put lid back on so veggies semi cook in water.
  5. Chop herbs (optional)
  6. Add beaten eggs to herbs and mix.
  7. Stir egg gently into veggie mix.
  8. Use egg lifter to gently move egg mixture so it cooks evenly. It will become drier.
  9. Sprinkle your favourite cheese on top. Do not mix.
  10. Place fry pan under grill until golden.
  11. Slice and serve.

Equipment

Mum likes to use stainless or cast iron frypan because it is versatile. Metal can also go under the grill.

 

21 thoughts on “Vegetable Flan in a Pan – No Oil

  1. It looks lovely. Being a stay-home mum, I often get a bit tired of the same lunch, and I am always on the lookout for nutritious and simple meal ideas – this sounds great!

    Liked by 1 person

  2. I love flan. I love the thought of flan. This recipe looks tailor-made for me. My cast iron frying pan isn’t this large, so I think I’ll try it with 6 eggs instead of 8. Cooked with no oil means it can be fed to our elderly Golden Retriever, who thinks she’s entitled to everything we eat, so I’ve learned to hold the seasoning until things are cooked, and I can do that with this recipe.
    Kay
    An Unfittie’s Guide to Adventurous Travel

    Liked by 1 person

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