This recipe features in our Keeping Healthy Fact sheet 2. The section ‘Eating to be healthy’, shows the different foods that deliver the nutrients that are known to be great for supporting the immune system.
The recipe below is simple; you can even cheat and buy the pastry. Here are the nutrients* that the main ingredients supply your body with:
Tuna: B vitamins, Nucleotides*
Peppers: Vitamin C, Vitamin E
Parsley and Eggs: Vitamin A
*These foods are good sources of these nutrients, but if you lifestyle is particularly demanding, or your diet is restricted, or maybe you have difficulties with your digestion, it may be worth you considering taking a supplement like NuCell IM. NuCell IM contains pure sources of nucleotides, Vitamin C and Vitamin E, and a range of B vitamins.
Tuna and Sweet corn Flan
For the pastry
5oz (150g) wholemeal or plain flour
Pinch of salt
4 tablespoons margarine
5-6 teaspoons ice-cold water
Or cheat and buy the readymade pastry
For the filling
1 teaspoon margarine or butter
1 leek finely sliced
1 chopped green or red pepper
3 oz (90g) tinned sweet corn (drained)
6oz (180g) tinned tuna (drained)
¼ pint milk
1 tablespoon chopped parsley
Salt and pepper
Make the pastry (or cheat and buy readymade)
Dust the rolling pin and a sheet of non-stick baking parchment with 1 tbsp flour. Roll out the pastry a little larger than the 7 ½ inch (19cm) flan ring. Carefully line the flan ring with the pastry, gently pressing it down the sides.
Trim the top edge. Lay a piece of baking parchment in the flan, weigh down with a few dried beans or rice and bake at Gas mark 6, 200 ° C, 400 ° F for 10 minutes, then remove the baking parchment and beans and bake for a further 4-5 minutes. Remove from the oven.
Prepare the filling. Melt the margarine in a pan, add the leek and chopped pepper and stir-fry for 4-5 minutes.
Mix the leek, pepper, sweet corn and tuna together. Lightly beat the eggs and milk together, pour into the tuna mixture, and add the parsley and a sprinkling of salt and pepper.
Spoon the filling into the baked flan case and return to a preheated oven, Gas mark 4, 180 °C, 350 ° F. for 25-30 minutes..