Recipes · Mexican · Snacks
Esquites
One serving has 349 kcal and 8 g protein, and at least a fifth of a woman's daily need of vitamin K (37%), phosphorus (36%), pantothenic acid (23%), thiamin (22%), magnesium (21%) and niacin (20%). Ready in 15 minutes.
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- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (201 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, egg, mustard
Ingredients
- 150 g Corn, sweet, raw
- 8 g Butter, unsalted
- 1 g Epazote, fresh
- 15 g Mayonnaise
- 15 g Cotija cheese
- 1 g Chili powder
- 8 g Lime juice
- 0.8 g Salt
- 2 g Cilantro, fresh
Method
- Melt the butter in a pan and cook the corn kernels with the epazote over medium-high heat, stirring occasionally, for 6-8 minutes until tender and lightly charred in spots.
- Season with a little salt.
- Spoon the hot corn into a cup and stir in the mayonnaise.
- Top with the crumbled cotija cheese, a dusting of chili powder, a squeeze of lime juice, and the chopped cilantro.
- Serve immediately while warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 349 kcal | 16% |
| Carbohydrates | 30.1 g | |
| Water | 134 mL | |
| Fiber | 3.5 g | 12% |
| Protein | 8.3 g | 17% |
| Tryptophan | 0.04 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.55 g | |
| Lysine | 0.23 g | |
| Methionine | 0.11 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.24 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.3 g | |
| Histidine | 0.14 g | |
| Fat | 24.4 g | |
| Monounsaturated | 6.3 g | |
| Polyunsaturated | 7.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7 g | |
| Saturated | 8.9 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 38.5 mg | |
| Calcium | 135 mg | 13% |
| Copper | 0.14 mg | 16% |
| Iron | 1.1 mg | 6% |
| Magnesium | 65.4 mg | 21% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 254 mg | 36% |
| Potassium | 474 mg | 10% |
| Selenium | 4.2 µg | 8% |
| Sodium | 669 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.18 mg | 14% |
| Folate (vitamin B9) | 70 µg | 17% |
| Cobalamin (vitamin B12) | 0.37 µg | 15% |
| Choline | 44.8 mg | 11% |
| Vitamin A | 127 µg | 18% |
| Vitamin C | 13.2 mg | 18% |
| Vitamin D (D2 + D3) | 4.2 IU | 1% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 33 µg | 37% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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