Mexican Corn Custard
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.
(Percentage of daily recommendation)
|Calorie||439 kcal||(21 %)|
|Protein||11 g||(11 %)|
|Fat||32 g||(28 %)|
|Carbohydrates||24 g||(16 %)|
|Sugar added||0 g||(0 %)|
|Roughage||7.5 g||(25 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||0.9 μg||(5 %)|
|Vitamin E||6.2 mg||(52 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||4.4 mg||(37 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||103 μg||(34 %)|
|Pantothenic acid||2.2 mg||(37 %)|
|Biotin||23.1 μg||(51 %)|
|Vitamin B₁₂||0.8 μg||(27 %)|
|Vitamin C||82 mg||(86 %)|
|Potassium||940 mg||(24 %)|
|Calcium||121 mg||(12 %)|
|Magnesium||77 mg||(26 %)|
|Iron||2.5 mg||(17 %)|
|Iodine||13 μg||(7 %)|
|Zinc||1.8 mg||(23 %)|
|Saturated fatty acids||6 g|
|Uric acid||71 mg|
Shuck ears of corn and slice off kernels with a sharp knife.
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.
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.
Puree the remaining corn kernels together with milk, eggs, flour and chili powder in a food processor until smooth. Season with salt and pepper.
Combine sauteed vegetables in a bowl with the corn puree and stir to combine.
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.
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.
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.
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.
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.
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.