Custard Fruit Flan by Dr Sue Shepherd

Dietary Guidelines: , , , , ,

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Serves

12

Wow your guests with this gorgeous fruit flan!  Gluten free, Diabetic friendly, Low GI, Low fat and beautiful!

Ingredients

Pastry

  • 1 cup (160 g) fine rice flour
  • ½ cup (75 g) gluten-free cornflour
  • ½ cup (45 g) debittered soy flour
  • 1 teaspoon xanthan gum
  • ¼ cup caster sugar (or ‘spoon for spoon’ sugar replacer)
  • 120 g light margarine
  • 100-120 ml iced water

Custard Filling

  • 1½ cups (375 ml) skim milk
  • ¾ cup gluten-free custard powder
  • 1½ cups (375 ml) light evaporated milk
  • ¼ cup caster sugar (or ‘spoon for spoon’ sugar replacer)
  • 2 teaspoons vanilla essence

Topping

  • 1 packet diet pineapple jelly crystals
  • 240 g canned apricot halves, drained
  • 1 kiwifruit, peeled and sliced
  • 100 g strawberries, hulled and cut in half
  • 140 g canned peaches, drained and sliced

Method

  1. Preheat oven to 190°C/170°C fan-forced. Grease a 23 cm loose-bottomed tart tin.
  2.  To make the pastry, combine the sifted flours, xanthan gum, sugar (or replacer) and margarine in a food processor. Process until the mixture resembles fine breadcrumbs. While the motor is running, add the iced water (a tablespoon at a time) to allow the mixture to form a soft dough. Dust a clean bench with gluten-free cornflour and knead mixture. Wrap in plastic wrap and refrigerate for 30 minutes. Remove from fridge and roll out the pastry between 2 sheets of non-stick baking paper until about 3-5 mm thick, and until large enough to line the 23 cm tin. Place in the prepared tin, and trim any overhanging edges. Blind bake in pre-heated oven for about 15 minutes then remove baking paper and weights and cook for a further 5 minutes or until lightly browned, and pastry shell is cooked.
  3. To make the custard filling, in a small bowl combine 3 tablespoons skim milk and the custard powder to form a smooth paste. Set aside. In a small saucepan, heat the vanilla essence and remaining skim milk, evaporated milk and sugar over medium to high heat until almost boiling. Reduce the heat to low. Stir the paste into the heated milk mixture, stirring until well combined and the custard becomes very thick. Remove from heat and pour into the prepared pastry shell. Place in the refrigerator for 1 hour to allow to cool.
  4. In a heatproof jug, prepare the jelly according to packet instructions, but using only half the quantity of water. Set aside and allow to cool to room temperature. Remove the custard base from the fridge. Place apricot halves around the outer edge of the tart. Then add a ring of kiwifruit slices, then strawberries, and finally fill the remaining space with peach slices. Slowly pour the jelly over the fruit to cover in a thin layer and to fill the spaces between the different fruit. Return the flan to the fridge and refrigerate for 2-3 hours, or until ready to eat..

RECIPE NOTES

Kids & Teens: Special occasion food

Lacto-ovo Vegetarian: Use appropriate jelly crystals

 

Nutritional Analysis

Per serve, using sugar: energy 1010 kJ (241 Cal), protein 7 g, fat 5.8 g, saturated fat 1.2 g, carbohydrate 40.8 g, sugars 17.7 g, fibre 1.5 g, sodium 89.6 mg, GI low

Per serve, using sugar replacer: energy 886 kJ (210 Cal), protein 7 g, fat 5.8 g, saturated fat 1.2 g, carbohydrate 33 g, sugars 9 g, fibre 1.5 g, sodium 93 mg, GI low

WGF Diabetes

Recipe taken from Wheat and Gluten Free Diabetes by Dr Sue Shepherd.

Click here to find out how to purchase this book

Click here to read Sue’s blog

Click here to read Sue’s article on Coeliac Disease, Diabetes and the Gluten-Free Diet

 

 

You should always closely check that the ingredients in this recipe are suitable for any health and dietary conditions for all those who will be consuming the food and check with your health care professional if you are unsure.  Recipe dietary guideline categories are intended as a guide only. Please refer to our Terms of Use for further information.