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Diabetes: From the Provence region, vegetable ratatouille flan

Flan of vegetable ratatouille.A wonderfully easy French dish, great for a light lunch or dinner. Low in carbs, full of protein and yummy veggies. Ideal for diabetes!

Diabetes & yummy recipe: This dish would perfect if you team it with a big salad for lunch or as a starter to a main meal. This is a very versatile dish. You could even have some for your lunch box! It is low in carb content. This is a very child-friendly meal too😋🥗

Ingredients

  • 250g courgette
  • 50g red pepper
  • 180g aubergine
  • 70g brocoli
  • 50g white onion
  • 3 eggs
  • 200ml full fat milk
  • 100ml cream
  • 1 tablespoon of herbs of Provence

Directions

  • Chop an onion in a little square
  • Cut the aubergine in little squares. Add some salt and mix. Put aside
  • Get rid of half of the green on the courgette. Cut in little cubes, same for the red pepper and broccoli.
  • Put aside in separate areas because they will be cooking at different times.
  • In a pre-heated pan, add some olive oil and cook the onion first
  • Add the aubergines, cook
    then add the rest of the vegetables
  • Cook for 20 minutes or so.
  • Add some herbs de Provence
  • Whilst the ratatouille is cooking, brake three eggs and mix with the milk.
  • Add to the vegetables. It is ready for the oven
  • Put it I the oven at 200C or 392F for 30 minutes in an oven-proof dish with some parchment paper.
  • When you take it out, get rid of the parchment paper and take it out of the oven-proof dish, you want the water to drain if there is any.

Diabetes & Carb content:

This dish is for 4 people:
Total carbs for the whole dish: 3R or 30g carbs

  • 600g vegetables equals to 2R or 20g carbs
  • 200ml full fat milk equals to 1R or 10g carbs

 

👉 Advice: if you decide to eat more than half the flan, your blood sugar might go up after 3 hours (fat-protein index)

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Sophie de Ville
Sophie de Ville
Food blogger

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What they say
Can’t wait to try it, that dressing looks like heaven, I love mint! Great job!! J’adore l’idée de feta, pois chiches et menthe ensemble!
EmetTurquia
Hola Sofia. Cada vez me sorprendes con las recetas tan buenas, ricas y saludables.
LinaEspaña
Es una delicia. Rico, saludable y que pinta tiene. Este desayuno merece servirse en los mejores restaurantes.
MartaEspaña
Hola!! Gracias por compartir recetas saludables!
Victoriaspaña
Cette recette est extraordinaire! J’adore! Bravo Sophie pour tant de délicieuses recettes!
Anne-Laure.Francia
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