Your Recipe

Corn cakes with avocado salsa

Složka Množství Kalorie
Avokádo 150g 240kcal
Limeta 65g 20kcal
Koriandr listy 8g 2kcal
Vejce syrové celé 50g 72kcal
Rostlinný olej 13.8g 122kcal
Kukuřice, sladká, žlutá, syrová 200g 172kcal
Pšeničná mouka, bílá, celozrnná, 50g 177kcal

Recipe Instructions:

Ingredients
50g self-raising flour
1 egg, beaten
200g canned or frozen sweetcorn
bunch spring onions, trimmed and finely chopped
1 avocado, cut into small chunks
1 lime, ½ juiced and the rest cut into 4
handful coriander leaves, chopped
1-2 tbsp vegetable oil
refried beans, to serve
Method
STEP 1
In a bowl, combine the flour, egg, corn and half the onions with some seasoning, then mix well. Mix the avocado with the remaining onions, lime juice, coriander and seasoning, then set aside.

STEP 2
Heat 1 tbsp oil in a non-stick frying pan. Drop tbsps of the corn mixture into the frying pan, smoothing them down to form cakes. Cook for about 2-3 mins on each side over a medium heat, adding the remaining oil if you need to. Serve hot with the avocado salsa, lime wedges and some warm refried beans.

nutriční údaje
Velikost porce 268 g | ml
Množství na porci 402
1682
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 22g 28%
Nasycené tuky 3.7g 18%
Sodík 356mg 15%
Sacharidy celkem 47g 17%
Vláknina 8.7g 31%
Cukr 7.5g
Bílkoviny 11g 21%
Vitamin D 0.5mcg 3%
Vápník 123mg 9%
Železo 2.8mg 16%
Draslík 753mg 16%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 68.38 mcg 8%
Thiamin [B1] 0.396 mg 33%
Riboflavin [B2] 0.383 mg 29%
Niacin [B3] 4.66 mg 29%
Kyselina pantotenová [B5] 2.345 mg 47%
Vitamin B6 0.362 mg 21%
Kobalamin [B12] 0.223 mcg 0%
Floát [B9] 196.33 mcg 0%
Vitamin C 24.838 mg 28%
Vitamin D 0.5 mcg 3%
Vitamin E 2.876 mg 19%
Vitamin K 36.955 mcg 31%
Betain 0.825 mg 0%
Cholin 111.933 mg 20%
Carbohydrates
živina Množství DV
Sacharidy celkem 47.4 g 17%
Sugars 7.5 g 15%
Vláknina 8.7 g 31%
Carbohydrate 10.1 g 0%
Čisté sacharidy 39.9g
aminokyseliny
živina Množství DV
Alanin 0.64 g 0%
Arginin 0.502 g 0%
Kyselina asparagová 0.857 g 0%
Cystein 0.167 g 0%
kyselina glutamová 2.102 g 0%
Glycin 0.402 g 0%
Histidin 0.258 g 0%
Izoleucin 0.445 g 0%
Leucin 0.897 g 0%
Lysin 0.519 g 0%
Metionin 0.234 g 0%
Fenylalanin 0.517 g 0%
Prolin 0.78 g 0%
Serin 0.605 g 0%
Treonin 0.39 g 0%
Tryptofan 0.114 g 0%
Tyrosin 0.359 g 0%
Valin 0.579 g 0%
Minerály
živina Množství DV
Vápník 122.91 mg 9%
Měď 0.27 mg 30%
Fluorid 5.53 mcg 0%
Železo 2.81 mg 16%
Hořčík 69.49 mg 17%
Mangan 0.55 mg 24%
Fosfor 334.02 mg 27%
Draslík 753.24 mg 16%
Selen 17.34 mcg 32%
Sodík 356.49 mg 15%
Zinek 1.47 mg 13%
další
živina Množství DV
Voda 184.96 g 0%
Popel 3.221 g 0%