Mexican-Style Corn and Bell Pepper Casserole
The spicy mixture of mild, magnesium-rich corn and plenty of paprika provides enough vitamin C per portion to cover your daily requirements. With the cell protection vitamin E, which also strengthens the body's defences, it is still 50 percent.
The piquant casserole also enriches the party buffet or picnic basket, because it tastes just as great lukewarm or cold as hot from the oven.
(Percentage of daily recommendation)
|Calorie||358 kcal||(17 %)|
|Protein||15 g||(15 %)|
|Fat||18 g||(16 %)|
|Carbohydrates||31 g||(21 %)|
|Sugar added||0 g||(0 %)|
|Roughage||9.5 g||(32 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||1.8 μg||(9 %)|
|Vitamin E||6.4 mg||(53 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||4.5 mg||(38 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||69 μg||(23 %)|
|Pantothenic acid||1.9 mg||(32 %)|
|Biotin||21.4 μg||(48 %)|
|Vitamin B₁₂||1.2 μg||(40 %)|
|Vitamin C||110 mg||(116 %)|
|Potassium||569 mg||(14 %)|
|Calcium||73 mg||(7 %)|
|Magnesium||79 mg||(26 %)|
|Iron||3 mg||(20 %)|
|Iodine||17 μg||(9 %)|
|Zinc||2.4 mg||(30 %)|
|Saturated fatty acids||3.8 g|
|Uric acid||89 mg|
Drain corn in a sieve. Peel onions and garlic and chop finely.
Halve the bell peppers, remove seeds, rinse and cut into small cubes.
Rinse cilantro, shake dry and coarsley chop, including the tender stems.
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.
Put corn in a high vessel and puree with an immersion blender.
Put corn puree and flour in a bowl. Add the eggs and mix everything thoroughly.
Add cooked vegetables to the corn, flour and egg mixture and season with salt, cayenne pepper, cumin and chili powder.
Pour the vegetable-egg mixture into the baking dish, smooth the surface and bake in preheated oven at 200°C (fan oven 180°C, gas mark 3) (approximately 400°F/convection 350°F) for about 45 minutes.