Directions:
- Preaheat oven to 200degC
- To make batter:.
- Sieve the flour & a pinch of salt into a largge bowl, make a well in the centre & beat in the eggs & milk, stir in 1 tsp of mustard & set aside.
- Pour the oil into a large shallow ovenproof dish and heat in oven for 10 minutes.
- To make filling:.
- Melt the butter in frying pan (skillet) and saute the onion & garlic for 2 mins, stirring.
- Cook the carrots & beans in some boiling water for 7 mins, or until tender. Drain well.
- Add the corn & tomatoes to the frying pan along with the mustard & herbs, season well and add the carrots & beans.
- Carefully remove the dish from the oven and pour in the batter.
- Spoon the vegetables into the centre, return to the oven & cook for 30-35 minutes until the batter has risen and set.
- Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 290.67 Kcal (1217 kJ) | ||
| Calories from fat | 139.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.46g | 24% | |
|---|---|---|---|
| Cholesterol | 98.02mg | 33% | |
| Sodium | 109.17mg | 5% | |
| Potassium | 344.59mg | 7% | |
| Total Carbs | 29.44g | 10% | |
| Sugars | 6.4g | 26% | |
| Dietary Fiber | 2.89g | 12% | |
| Protein | 8.29g | 17% | |
| Vitamin C | 9.4mg | 16% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 11mg | 61% | |
| Calcium | 96.4mg | 10% | |
| Amount Per 100 g | |||
| Calories | 134.31 Kcal (562 kJ) | ||
| Calories from fat | 64.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.14g | 24% | |
|---|---|---|---|
| Cholesterol | 45.29mg | 33% | |
| Sodium | 50.44mg | 5% | |
| Potassium | 159.22mg | 7% | |
| Total Carbs | 13.6g | 10% | |
| Sugars | 2.96g | 26% | |
| Dietary Fiber | 1.34g | 12% | |
| Protein | 3.83g | 17% | |
| Vitamin C | 4.4mg | 16% | |
| Vitamin A | 0.1mg | 9% | |
| Iron | 5.1mg | 61% | |
| Calcium | 44.6mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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