Tex-Mex Casserole
Tex-Mex Casserole - Aromatic oven delight with lots of vegetables. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Potatoes win the hunger game through their starch as a satiator. In addition, potatoes are good for digestion and score with valuable nutrients such as potassium and vitamin C. Red peppers contain quercetin as well as other secondary plant compounds. This antioxidant can help to lower high blood pressure.
Don't like cilantro? No problem: Simply replace it with flat-leaf parsley in this Tex-Mex casserole. If you want to make the dish even spicier, replace the cow's milk cream cheese with the version made from goat's milk and add a few dashes of cayenne pepper.
(Percentage of daily recommendation)
| Calorie | 401 cal. | (19 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 37.6 μg | (63 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 758 mg | (19 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 134 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 11 ozs waxy potatoes
- salt
- 18 ozs Sweet corn (can; drained weight, or frozen, thawed and drained)
- 1 red Bell pepper
- 1 red onion
- 1 bunch cilantro
- 3 ½ ozs Cornmeal
- 5 ozs chilled Vegetable broth
- 2 eggs
- 3 ozs cream cheese
- peppers
- Nutmeg
- 1 ½ ozs grated Cheddar cheese
- 2 scallions
Kitchen utensils
Preparation steps
Wash potatoes thoroughly and bring to a boil, covered with salted water. Boil for 15-20 minutes over medium heat, then drain return to empty pot and allow to steam.
In the meantime, drain corn. Clean, wash, seed and dice the peppers. Peel and dice onion. Wash cilantro, shake dry, set aside 1 handful and chop rest. Peel potatoes and cut into cubes.
Mix corn flour with cold broth, eggs, and half of the cream cheese, season with salt, pepper, and 1 pinch of freshly grated nutmeg. Mix flour mixture with potatoes, corn, bell pepper, onion, and chopped cilantro and pour into the baking dish.
Mix the remaining cream cheese with salt and pepper until smooth, spread on the Tex-Mex casserole, sprinkle with cheddar and bake in a preheated oven at 180 °C / 350 °F for 30 minutes.
Meanwhile, clean and wash scallion onions and slice them diagonally. Garnish Tex-Mex casserole with spring onions and remaining cilantro.
