Corn, Bean and Pepper Dip
Healthy, because
Even smarter
Nutritional values
This bean and corn salad makes for strong nerves: if you suffer from stress more often, kidney beans can help you relax a little more. Because the high magnesium content helps the nerves and can alleviate nervousness, lack of concentration and other stress consequences.
The Mexico salad with chicken breast fillets is really hearty and filling! Simply wash the chicken breast fillets, dab dry and cut into strips. Season with salt and pepper and fry in a pan with a little oil until golden brown. The meat tastes cold or warm with salad.
(Percentage of daily recommendation)
| Calorie | 269 cal. | (13 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.7 g | (42 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 27.4 μg | (46 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 14.7 μg | (33 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 211 mg | (222 %) | ||
| Potassium | 1,123 mg | (28 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 106 mg | |||
| Cholesterol | 24 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 1 can Sweet corn about 425 ml)
- 1 can Kidney beans
- 1 Pearl onion (from a jar)
- 3 Bell pepper (red, green, yellow)
- 2 Beefsteak tomato
- 1 small red chili pepper
- 1 cup Sour cream
- salt
- freshly ground pepper
- 1 garlic clove
Preparation steps
Drain corn, beans and pearl onions. Rinse bell peppers and tomatoes and wipe dry. Halve tomatoes and remove seeds and finely chop. Quarter bell peppers and remove seeds and ribs and finely chop. Rinse chile pepper, wipe dry and cut lengthwise and remove seeds and cut into thin strips.
In a bowl, mix sour cream and chili pepper and season with salt and pepper. Peel garlic and squeeze through a press into sour cream mixture, then stir well. Mix prepared ingredients with sour cream dressing. To serve, arrange in bowl and serve with tortilla chips.
