Low-Cal Baking

Mexican-Style Corn and Bell Pepper Casserole

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Average: 4.4 (13 votes)
(13 votes)
Mexican-Style Corn and Bell Pepper Casserole

Mexican-Style Corn and Bell Pepper Casserole - Vegetarian enjoyment out of the oven, with spicy seasonings

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
358
calories
Calories

Healthy, because

Even smarter

Nutritional values

The spicy mixture of mild, magnesium-rich corn and paprika provides enough vitamin C per portion to cover your daily requirements. Additionally, the casserole is rich in vitamin E which strengthens the body's defenses and helps repair damaged cells.

The casserole works well for leftovers because it tastes just as great lukewarm or cold as hot from the oven.

1 serving contains
(Percentage of daily recommendation)
Calorie358 kcal(17 %)
Protein15 g(15 %)
Fat18 g(16 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.4 mg(50 %)
Vitamin D1.8 μg(9 %)
Vitamin E6.4 mg(53 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.6 mg(43 %)
Folate69 μg(23 %)
Pantothenic acid1.9 mg(32 %)
Biotin21.4 μg(48 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C110 mg(116 %)
Potassium569 mg(14 %)
Calcium73 mg(7 %)
Magnesium79 mg(26 %)
Iron3 mg(20 %)
Iodine17 μg(9 %)
Zinc2.4 mg(30 %)
Saturated fatty acids3.8 g
Uric acid89 mg
Cholesterol238 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 pound Corn (canned, drained)
2 onions
3 garlic
2 red Bell pepper
1 green Bell pepper
½ bunch cilantro
4 tablespoons olive oil
salt
3 tablespoons Spelt flour
4 eggs
1 pinch cayenne pepper
1 pinch ground Cumin
1 pinch Chili powder
How healthy are the main ingredients?
Cornoniongarlicolive oilsaltSpelt flour
Preparation

Kitchen utensils

1 Tablespoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Sieve, 1 large Non-stick pan, 1 deep bowl, 1 Immersion blender, 1 large Bowl, 1 Whisk, 1 Casserole dish, 1 Brush, 1 Wooden spoon, 1 Ladle

Preparation steps

1.
Mexican-Style Corn and Bell Pepper Casserole preparation step 1

Drain corn in a sieve. Peel onions and garlic and chop finely.

2.
Mexican-Style Corn and Bell Pepper Casserole preparation step 2

Halve the bell peppers, remove seeds, rinse and cut into small cubes.

3.
Mexican-Style Corn and Bell Pepper Casserole preparation step 3

Rinse cilantro, shake dry and coarsley chop, including the tender stems.

4.
Mexican-Style Corn and Bell Pepper Casserole preparation step 4

Coat a baking dish with 1 tablespoon olive oil. Heat the remaining oil in a non-stick pan. Add onions, garlic and diced bell peppers and sauté for 5 minutes over medium heat. Season with salt, let cool slightly and stir in the cilantro.

5.
Mexican-Style Corn and Bell Pepper Casserole preparation step 5

Put corn in a high vessel and puree with an immersion blender.

6.
Mexican-Style Corn and Bell Pepper Casserole preparation step 6

Put corn puree and flour in a bowl. Add the eggs and mix everything thoroughly.

7.
Mexican-Style Corn and Bell Pepper Casserole preparation step 7

Add cooked vegetables to the corn, flour and egg mixture and season with salt, cayenne pepper, cumin and chili powder.

8.

Pour the vegetable-egg mixture into the baking dish, smooth the surface, and bake in a preheated oven at 400°F for about 45 minutes.