Your Recipe

Corn cakes with avocado salsa

Ingrédient Quantité Calories
Avocats 150g 240kcal
Citron vert / lime 65g 20kcal
Coriandre 8g 2kcal
Œuf cru entier 50g 72kcal
Huile végétale 13.8g 122kcal
Maïs, doux, jaune, cru 200g 172kcal
Farine de blé, blanche, tout usage, auto-levante, enrichie 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.

Valeurs nutritives
Taille des portions 268 g | ml
Quantité par portion 402
1682
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 22g 28%
Gras saturés 3.7g 18%
Sodium 356mg 15%
Total des glucides 47g 17%
Fibres alimentaires 8.7g 31%
Sucre 7.5g
Protéine 11g 21%
Vitamine D 0.5mcg 3%
Calcium 123mg 9%
Fer 2.8mg 16%
Potassium 753mg 16%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 68.38 mcg 8%
Thiamine [B1] 0.396 mg 33%
Riboflavine [B2] 0.383 mg 29%
Niacine [B3] 4.66 mg 29%
Acide pantothénique [B5] 2.345 mg 47%
Vitamine B6 0.362 mg 21%
Cobalamine [B12] 0.223 mcg 0%
Floate [B9] 196.33 mcg 0%
Vitamine C 24.838 mg 28%
Vitamine D 0.5 mcg 3%
Vitamine E 2.876 mg 19%
Vitamine K 36.955 mcg 31%
Bétaïne 0.825 mg 0%
Choline 111.933 mg 20%
Carbohydrates
nutriment Quantité DV
Total des glucides 47.4 g 17%
Sugars 7.5 g 15%
Fibres alimentaires 8.7 g 31%
Carbohydrate 10.1 g 0%
Glucides nets 39.9g
acides aminés
nutriment Quantité DV
Alanine 0.64 g 0%
Arginine 0.502 g 0%
Acide aspartique 0.857 g 0%
Cystéine 0.167 g 0%
Acide glutamique 2.102 g 0%
Glycine 0.402 g 0%
Histidine 0.258 g 0%
Isoleucine 0.445 g 0%
Leucine 0.897 g 0%
Lysine 0.519 g 0%
Méthionine 0.234 g 0%
Phénylalanine 0.517 g 0%
Proline 0.78 g 0%
Sérine 0.605 g 0%
Thréonine 0.39 g 0%
Tryptophane 0.114 g 0%
Tyrosine 0.359 g 0%
Valine 0.579 g 0%
Minéraux
nutriment Quantité DV
Calcium 122.91 mg 9%
Cuivre 0.27 mg 30%
Fluorure 5.53 mcg 0%
Fer 2.81 mg 16%
Magnésium 69.49 mg 17%
Manganèse 0.55 mg 24%
Phosphore 334.02 mg 27%
Potassium 753.24 mg 16%
Sélénium 17.34 mcg 32%
Sodium 356.49 mg 15%
Zinc 1.47 mg 13%
autres
nutriment Quantité DV
Eau 184.96 g 0%
Cendres 3.221 g 0%