Petits Flans de Courgettes
These Petits Flans de Courgettes are a delicious and nutritious option, perfect for a light lunch or brunch. Packed with grated zucchini, eggs, and cheese, they provide a wholesome balance of protein and veggies. The recipe is easy to prepare, making it a convenient choice for health-conscious eaters. Baking these flans gives them a golden, appetizing appearance while keeping the calories in check. Enjoy these flavorful bites as part of a balanced diet that supports your overall wellness!
Ingredients:
2 medium zucchini, grated
3 large eggs
100ml milk (or a plant-based alternative for added nutrition)
50g grated cheese (Gruyère or Parmesan work well)
1 clove garlic, minced
1 teaspoon salt
Black pepper to taste
Fresh herbs (such as thyme or basil), finely chopped
30g flour (consider whole wheat for extra fiber)
Instructions:
1. Preheat your oven to 180 degrees Celsius (350 degrees Fahrenheit) and prepare a muffin tin or small ramekins by lightly greasing them with a heart-healthy oil.
2. In a large mixing bowl, combine the grated zucchini, minced garlic, and chopped herbs. Sprinkle salt over the mixture and let it sit for about 10 minutes to release excess moisture, which helps reduce sodium intake.
3. In another bowl, whisk the eggs with the milk, adding a pinch of black pepper. Stir in the grated cheese and flour until well combined, ensuring you’re getting a balanced intake of protein and nutrients.
4. Squeeze out any excess liquid from the zucchini mixture before folding it into the egg mixture, ensuring everything is well-integrated. This step helps lower calories and maintain a healthy diet.
5. Pour the combined mixture evenly into the prepared muffin tin or ramekins, portioning them for controlled serving sizes—great for mindful eating and health-conscious meal planning.
6. Bake in the preheated oven for 25-30 minutes or until the tops are golden brown and a toothpick inserted in the center comes out clean. The golden color indicates a wholesome, appetizing dish.
7. Allow the petits flans to cool for a few minutes before gently removing them from the tin, promoting heart health and wellness through a balanced diet.
Preparation Time: 15 minutes | Cooking Time: 30 minutes
Enjoy these delightful petits flans de courgettes as a light lunch option, appetizer, or part of your brunch spread! They’re not just delicious; they’re a fantastic way to sneak more veggies into your diet, supporting your health and wellness goals, which can contribute positively to your health insurance outcomes.
