EatSmarter exclusive recipe

Mexican Corn Custard

with Avocado Salad
4
Average: 4 (1 vote)
(1 vote)
Mexican Corn Custard

Mexican Corn Custard - Typical Tex-Mex fare: the winning combination of corn and avocado

share Share
print
bookmark_border Copy URL
Health Score:
9,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
439
calories
Calories

Healthy, because

Even smarter

Nutritional values

The yellow dyes in corn protect our eyes, as they filter out UV rays and visible short-wave light, which creates oxidative stress on the retina.

Only use fully ripe avocados. If they're not ripe, put them in a paper back to speed up the ripening process. 

1 serving contains
(Percentage of daily recommendation)
Calorie439 kcal(21 %)
Protein11 g(11 %)
Fat32 g(28 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.9 μg(5 %)
Vitamin E6.2 mg(52 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.7 mg(50 %)
Folate103 μg(34 %)
Pantothenic acid2.2 mg(37 %)
Biotin23.1 μg(51 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C82 mg(86 %)
Potassium940 mg(24 %)
Calcium121 mg(12 %)
Magnesium77 mg(26 %)
Iron2.5 mg(17 %)
Iodine13 μg(7 %)
Zinc1.8 mg(23 %)
Saturated fatty acids6 g
Uric acid71 mg
Cholesterol128 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2
1
1
2
small Onions
2
4 tablespoons
¾ cup
2
2 tablespoons
1 tablespoon
1 tablespoon
5
1
1
2
4 sprigs
Preparation

Kitchen utensils

1 Skillet, 1 Casserole dish, 2 Bowls, 1 Brush, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Slotted spatula, 1 Lid, 1 Food processor, 4 Oven-proof ramekins, 1 Citrus juicer

Preparation steps

1.
Mexican Corn Custard preparation step 1

Shuck ears of corn and slice off kernels with a sharp knife.

2.
Mexican Corn Custard preparation step 2

Cut bell pepper into quarters, remove seeds, rinse and pat dry. Coarsely chop pepper. Halve chile pepper lengwhise, remove seeds, rinse and pat dry. Finely chop chile. Peel the onions and garlic and chop finely.

3.
Mexican Corn Custard preparation step 3

Heat 1 tablespoon oil in a skillet over medium heat. Add half of the corn kernels, bell pepper, chile, onions and garlic and cook for 8 minutes, stirring frequently. Remove from heat, season with salt and pepper and allow to cool slightly.

4.
Mexican Corn Custard preparation step 4

Puree the remaining corn kernels together with milk, eggs, flour and chili powder in a food processor until smooth. Season with salt and pepper.

5.
Mexican Corn Custard preparation step 5

Combine sauteed vegetables in a bowl with the corn puree and stir to combine. 

6.
Mexican Corn Custard preparation step 6

Brush 4 oven-proof ramekins each approximately 5 ounces with butter, then dust with cornmeal. Pour batter into ramekins, filling each about 2/3 full.

7.
Mexican Corn Custard preparation step 7

Gently place ramekins in a baking dish and fill with enough boiling water to come halfway up sides of ramekins. Bake in a preheated oven at 350°F until custards are set, about 40 minutes.

8.
Mexican Corn Custard preparation step 8

Meanwhile, rinse tomatoes, wipe dry and cut out stems. Cut tomatoes into quarters, remove seeds and finely dice tomatoes. Peel and finely chop red onion. Squeeze juice from lime.

9.
Mexican Corn Custard preparation step 9

About 10 minutes before serving,  prepare the avocado salad: Halve avocado lengthwise and remove the pits, then peel and coarsely chop. In a bowl, combine avocado with lime juice and remaining oil.

10.
Mexican Corn Custard preparation step 10

Stir in the tomatoes and onion and season with salt and pepper. Rinse cilantro, shake dry, pluck leaves and coarsely chop. Gently mix into the salad.

11.
Mexican Corn Custard preparation step 11

Remove custards from the oven and use tongs to lift the ramekins from the hot water in the baking dish. Let cool for 1 minute, then gently invert onto plates and serve with avocado salad.