Diabetes: French courgette flan recipe

3 ingredients courgette flan ideal for people with diabetes or on a low carb diet.

Diabetes & yummy recipe: This savoury flan is perfect served with a fresh, crisp salad on the side. So easy yet so delicious! You can salon take it as part of a lunch box when you are away from home. It can be eaten hot or cold.

Ingredients

This flan is for 4-6 people

  • 600g courgettes
  • 250ml cream
  • half an onion
  • 1 clove of minced garlic
  • 4 eggs
  • 1 tablespoon each of minced mint and basil

Directions

  • Peel the courgette, leaving some green skin. Use a mandolin to slice them.
  • Transfer them to a bowl in which you will add salt.
  • Mix well and let it rest for 10-15 minutes. Discard the water
  • In a pan, add 2 tbsp of extra virgin olive oil, the courgettes, a clove of minced garlic and half a chopped onion.
  • Cook well, you want to make sure that the moisture has gone otherwise your flan will be watery.
  • Break 4 eggs and mix them with the cream. Add some pepper, chopped basil and chopped mint.
  • Pour in the mixture with the courgettes and transfer to an oven-proof dish.
  • Cook for 20 minutes at 200C or 392F. To make sure it is cook, insert the blade of a knife, if it comes out clean, the flan is ready.
  • Serve it as a starter or main dish with crushed tomato sauce and some roquette salad. Serve it hot. Enjoy!

Diabetes & Carb content:

The courgette flan equals to 2R or 20g carbs. If you cut the flan in 4, each serving corresponds to 0,5R or 5g carbs

👉Please be aware that more than 1/4 of the flan might bring up your blood sugar after 3 hours (fat-protein index due to the cream and the eggs)
👉300g of most vegetables equals to 1R or 10g carbs

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