Your Recipe

Corn cakes with avocado salsa

Ingredient Amount Calories
Avocados 150g 240kcal
Lime 65g 20kcal
Coriander (Cilantro) Leaves 8g 2kcal
Egg raw whole 50g 72kcal
Vegetable oil 13.8g 122kcal
Corn, sweet, yellow, raw 200g 172kcal
Wheat flour, white, all-purpose, self-rising, enriched 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.

Nutrition Facts
Portion Size 268 g | ml
Amount Per Portion 402
1682
kcal
kilojoules
% Daily Value *
Total Fat 22g 28%
Saturated Fat 3.7g 18%
Sodium 356mg 15%
Total Carbohydrate 47g 17%
Dietary Fiber 8.7g 31%
Sugar 7.5g
Protein 11g 21%
Vitamin D 0.5mcg 3%
Calcium 123mg 9%
Iron 2.8mg 16%
Potassium 753mg 16%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 2.345 mg 47%
Vitamin B6 0.362 mg 21%
Cobalamin [B12] 0.223 mcg 0%
Floate [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%
Betaine 0.825 mg 0%
Choline 111.933 mg 20%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 47.4 g 17%
Sugars 7.5 g 15%
Dietary fiber 8.7 g 31%
Carbohydrate 10.1 g 0%
Net carbs 39.9g
Aminoacids
Nutrient Amount DV
Alanine 0.64 g 0%
Arginine 0.502 g 0%
Aspartic acid 0.857 g 0%
Cysteine 0.167 g 0%
Glutamic acid 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%
Methionine 0.234 g 0%
Phenylalanine 0.517 g 0%
Proline 0.78 g 0%
Serine 0.605 g 0%
Threonine 0.39 g 0%
Tryptophan 0.114 g 0%
Tyrosine 0.359 g 0%
Valine 0.579 g 0%
Minerals
Nutrient Amount DV
Calcium 122.91 mg 9%
Copper 0.27 mg 30%
Fluoride 5.53 mcg 0%
Iron 2.81 mg 16%
Magnesium 69.49 mg 17%
Manganese 0.55 mg 24%
Phosphorus 334.02 mg 27%
Potassium 753.24 mg 16%
Selenium 17.34 mcg 32%
Sodium 356.49 mg 15%
Zinc 1.47 mg 13%
Other
Nutrient Amount DV
Water 184.96 g 0%
Ash 3.221 g 0%