Your Recipe

Corn cakes with avocado salsa

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Limette 65g 20kcal
Koriander (Cilantro) Blätter 8g 2kcal
Ei roh ganz 50g 72kcal
Pflanzenöl 13.8g 122kcal
Mais, süss, gelb, roh 200g 172kcal
Weizenmehl, weiß, universell, selbstaufgehend, angereichert 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.

Nährwertangaben 
Portionsgröße  268 g | ml
Menge pro Portion  402
1682
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 22g 28%
Gesättigte Fettsäuren  3.7g 18%
Natrium 356mg 15%
Gesamte Kohlenhydrate  47g 17%
Ballaststoffe  8.7g 31%
Zucker  7.5g
Protein  11g 21%
Vitamin D 0.5mcg 3%
Kalzium 123mg 9%
Eisen  2.8mg 16%
Kalium 753mg 16%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 2.345 mg 47%
Vitamin B6 0.362 mg 21%
Cobalamin [B12] 0.223 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  47.4 g 17%
Sugars 7.5 g 15%
Ballaststoffe  8.7 g 31%
Carbohydrate 10.1 g 0%
Netto-Kohlenhydrate 39.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.64 g 0%
Arginin 0.502 g 0%
Asparaginsäure 0.857 g 0%
Cystein 0.167 g 0%
Glutaminsäure 2.102 g 0%
Glycin 0.402 g 0%
Histidin 0.258 g 0%
Isoleucin 0.445 g 0%
Leucin 0.897 g 0%
Lysin 0.519 g 0%
Methionin 0.234 g 0%
Phenylalanin 0.517 g 0%
Prolin 0.78 g 0%
Serin 0.605 g 0%
Threonin 0.39 g 0%
Tryptophan 0.114 g 0%
Tyrosin 0.359 g 0%
Valin 0.579 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 122.91 mg 9%
Kupfer 0.27 mg 30%
Fluorid 5.53 mcg 0%
Eisen  2.81 mg 16%
Magnesium 69.49 mg 17%
Mangan 0.55 mg 24%
Phosphor 334.02 mg 27%
Kalium 753.24 mg 16%
Selen 17.34 mcg 32%
Natrium 356.49 mg 15%
Zink 1.47 mg 13%
andere
Nährstoff Menge  DV
Wasser 184.96 g 0%
Asche 3.221 g 0%