Recipes · English · Pies
Manchester Tart
One serving has 420 kcal and 8 g protein, and at least a fifth of a woman's daily need of selenium (36%), riboflavin (33%), manganese (24%), cobalamin (24%), phosphorus (23%) and choline (21%). Ready in 50 minutes.
- Preparation: 15 min
- Cooking: 35 min
- Makes: 1 serving (183 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: alcohol, dairy, egg, gluten
Ingredients
- 35 g Pie crust, unbaked
- 20 g Jam
- 80 g Milk, whole
- 25 g Eggs, whole, raw
- 12 g Sugar
- 10 g Coconut, desiccated
- 1 g Vanilla extract
Method
- Line a small tart tin with the pastry and spread the jam over the base.
- Blind-bake at 190 °C (375 °F) for 8-10 minutes until the pastry is just set.
- Whisk the milk, egg, sugar and vanilla together and pour over the jam.
- Scatter the desiccated coconut over the top.
- Bake at 170 °C (340 °F) for 25-30 minutes until the custard is set and the coconut is lightly toasted.
- Cool before slicing and serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 420 kcal | 20% |
| Carbohydrates | 47.1 g | |
| Water | 103 mL | |
| Fiber | 3 g | 10% |
| Protein | 8.4 g | 18% |
| Tryptophan | 0.11 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.4 g | |
| Leucine | 0.71 g | |
| Lysine | 0.52 g | |
| Methionine | 0.21 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.44 g | |
| Tyrosine | 0.34 g | |
| Valine | 0.51 g | |
| Histidine | 0.22 g | |
| Fat | 22.2 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 3.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.2 g | |
| Saturated | 10.7 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 101 mg | |
| Calcium | 114 mg | 11% |
| Copper | 0.17 mg | 19% |
| Iron | 1.8 mg | 10% |
| Magnesium | 25.1 mg | 8% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 162 mg | 23% |
| Potassium | 232 mg | 5% |
| Selenium | 19.5 µg | 36% |
| Sodium | 249 mg | |
| Zinc | 0.97 mg | 12% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 1.2 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.82 mg | 16% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 43.7 µg | 11% |
| Cobalamin (vitamin B12) | 0.58 µg | 24% |
| Choline | 91.2 mg | 21% |
| Vitamin A | 76.8 µg | 11% |
| Vitamin C | 1.9 mg | 3% |
| Vitamin D (D2 + D3) | 61.3 IU | 10% |
| Vitamin E | 0.48 mg | 3% |
| Vitamin K | 5 µg | 6% |
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
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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