Your Choice Flan

DSCI1988This is a great way of using ingredients you already have in the fridge with no shopping trip needed to conjure up a healthy, low fat and tasty lunch suitable for work or served with homemade spicy potato wedges as a nice supper.


Serves 4

4 sheets of filo pastry (defrosted)

1 tbsp of sunflower oil

1 egg

200g of reduced fat creme fraiche

Salt and pepper


Whatever you have in your fridge! Tomatoes or 8 spring onions or 4 large-ish sized mushrooms or 8 asparagus spears, part-boiled.

Dawn: We’ve used chirozo here and spring onions. The beauty of this dish is you can, quite literally, use whatever you have in your fridge to conjure up a tasty, low-fat alternative to a traditional quiche. 

Andrew: Such as sliced courgettes with a slice of mushroom on top? 

Dawn: Yes, Andrew – anything will work with this! Asparagus with a little extra mature cheddar grated on top pre-popping in the oven. Anything: you’re only limited by your imagination!

Andrew: So, let’s crack on!


  • Pre-heat the oven to gas mark 4, 180 °C electric.
  • Chop the spring onions into 1″ lengths and put in a saucepan of boiling water, leaving them in there for 2 minutes. Remove, drain and set the partially cooked spring onions aside.

Andrew: This is known as blanching. 

Dawn: Yes, and softens the onions ahead of being cooked in the oven. 

  • Take about 60g of chirozo and slice into 2-3mm thick slices. Set aside.
  • Lay the 4 sheets of filo pastry out, staked as they come out of the packet and cut in half, and half again to create quarters. Using a non-stick Yorkshire pudding 4 case tray, pick up 1 quarter sheet and place in one of the 4 cases. Repeat this for all four tray cases. With a pastry food brush, lightly brush the quarter sheets with a little oil. Take another quarter sheet of filo pastry and lie it at a different angle, across the first quarter. Repeat this for all 4 cases; there are now 2 layers of filo pastry in each tray case. Lightly brush with a little oil and repeat again to create a third and fourth layer of filo pastry in each tray case, each one positioned as a different angle. This different positioning allows a ‘rim’ to be created to hold in the contents.
  • Crack open the egg into a bowl and add the creme fraiche; mix until they have combined. Season with a little salt and pepper.
  • Arrange a layer of spring onions in each filo pastry case and top off with slices of chirozo, retaining 4 slices.
  • Spoon the egg and creme fraiche mixture into each case. Top off each flan with a slice of chirozo. Gently ‘scrunch’ the filo pastry ‘sides’ to enclose each case.

Dawn: You can, if you wish, grate a little cheese of your choice on top of each flan at this point but I rarely do this as it’s not necessary. The various combinations of ingredients provide lovely tasty mouthfuls with each bite so it’s really down to personal preference as to whether you add the cheese or not.

  • Place in the pre-heated oven and cook for 20-25 minutes or until slightly risen and looking cooked.
  • Serve with our simple “How to Make Potato Wedges” and a small green leaf salad for a delicious meal.

For more recipes and food ideas, follow this blog – – and the Cooking Duo’s Twitter account @Love_Food_UK

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