Clean Eating for the Office

Corn, Bean and Pepper Dip

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Average: 5 (1 vote)
(1 vote)
Corn, Bean and Pepper Dip
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
269
calories
Calories

Healthy, because

Even smarter

Nutritional values

This bean and corn salad makes for strong nerves: if you suffer from stress more often, kidney beans can help you relax a little more. Because the high magnesium content helps the nerves and can alleviate nervousness, lack of concentration and other stress consequences.

The Mexico salad with chicken breast fillets is really hearty and filling! Simply wash the chicken breast fillets, dab dry and cut into strips. Season with salt and pepper and fry in a pan with a little oil until golden brown. The meat tastes cold or warm with salad.

1 serving contains
(Percentage of daily recommendation)
Calorie269 cal.(13 %)
Protein12 g(12 %)
Fat11 g(9 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage12.7 g(42 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.3 mg(44 %)
Vitamin K27.4 μg(46 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.2 mg(35 %)
Vitamin B₆0.7 mg(50 %)
Folate165 μg(55 %)
Pantothenic acid1.4 mg(23 %)
Biotin14.7 μg(33 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C211 mg(222 %)
Potassium1,123 mg(28 %)
Calcium120 mg(12 %)
Magnesium93 mg(31 %)
Iron3 mg(20 %)
Iodine7 μg(4 %)
Zinc1.7 mg(21 %)
Saturated fatty acids5.9 g
Uric acid106 mg
Cholesterol24 mg
Complete sugar12 g

Ingredients

for
4
Ingredients
1 can Sweet corn about 425 ml)
1 can Kidney beans
1 Pearl onion (from a jar)
3 Bell pepper (red, green, yellow)
2 Beefsteak tomato
1 small red chili pepper
1 cup Sour cream
salt
freshly ground pepper
1 garlic clove
How healthy are the main ingredients?
Kidney beansSour creamsaltgarlic clove

Preparation steps

1.

Drain corn, beans and pearl onions. Rinse bell peppers and tomatoes and wipe dry. Halve tomatoes and remove seeds and finely chop. Quarter bell peppers and remove seeds and ribs and finely chop. Rinse chile pepper, wipe dry and cut lengthwise and remove seeds and cut into thin strips.

2.

In a bowl, mix sour cream and chili pepper and season with salt and pepper. Peel garlic and squeeze through a press into sour cream mixture, then stir well. Mix prepared ingredients with sour cream dressing. To serve, arrange in bowl and serve with tortilla chips.