Recipes · South African · Pies
Melktert (Milk Tart)
One serving has 266 kcal and 7 g protein, and at least a fifth of a woman's daily need of riboflavin (29%), selenium (25%) and cobalamin (25%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (157 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: alcohol, dairy, egg, gluten
Ingredients
- 15 g Flour, all-purpose
- 8 g Butter, unsalted
- 100 g Milk, whole
- 12 g Sugar
- 6 g Cornstarch
- 15 g Eggs, whole, raw
- 0.3 g Cinnamon
- 0.5 g Vanilla extract
Method
- Makes 1 slice; multiply by 8 for a whole tart. Rub the butter into the flour with a splash of cold water to form a smooth shortcrust dough; press into a small tart tin and chill for 15 minutes.
- Blind-bake the pastry at 190 °C (375 °F) for 10-12 minutes until lightly golden.
- Warm the milk in a saucepan. In a bowl, whisk the sugar, cornstarch and egg together, then whisk in the warm milk.
- Return the mixture to the pan and cook over low heat, stirring constantly, for 5-6 minutes until thickened into a smooth custard; stir in the vanilla.
- Pour the custard into the baked pastry shell and dust generously with the cinnamon.
- Chill for at least 1 hour until set before slicing and serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 266 kcal | 13% |
| Carbohydrates | 34.1 g | |
| Water | 103 mL | |
| Fiber | 0.62 g | 2% |
| Protein | 6.7 g | 14% |
| Tryptophan | 0.09 g | |
| Threonine | 0.26 g | |
| Isoleucine | 0.32 g | |
| Leucine | 0.58 g | |
| Lysine | 0.44 g | |
| Methionine | 0.17 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.35 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.4 g | |
| Histidine | 0.18 g | |
| Fat | 11.3 g | |
| Monounsaturated | 3.3 g | |
| Polyunsaturated | 0.79 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.56 g | |
| Saturated | 6.4 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 83 mg | |
| Calcium | 129 mg | 13% |
| Copper | 0.06 mg | 7% |
| Iron | 1.1 mg | 6% |
| Magnesium | 15.7 mg | 5% |
| Manganese | 0.17 mg | 9% |
| Phosphorus | 133 mg | 19% |
| Potassium | 173 mg | 4% |
| Selenium | 13.7 µg | 25% |
| Sodium | 66.2 mg | |
| Zinc | 0.69 mg | 9% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 1 mg | 7% |
| Pantothenic acid (vitamin B5) | 0.68 mg | 14% |
| Pyridoxine (vitamin B6) | 0.07 mg | 5% |
| Folate (vitamin B9) | 39.8 µg | 10% |
| Cobalamin (vitamin B12) | 0.6 µg | 25% |
| Choline | 59.9 mg | 14% |
| Vitamin A | 125 µg | 18% |
| Vitamin C | 0.01 mg | 0% |
| Vitamin D (D2 + D3) | 63.3 IU | 11% |
| Vitamin E | 0.45 mg | 3% |
| Vitamin K | 1 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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