Couscous Fritters with Fresh Corn and Tomato Salsa

Health score
7%
Couscous Fritters with Fresh Corn and Tomato Salsa
45 min.
4
301kcal

Suggestions

Ingredients

  • 0.7 cup broth 
  • tablespoon butter 
  • teaspoon chili powder 
  • 0.5 cup couscous 
  •  ears corn sweet cooked
  •  eggs lightly beaten
  • 1.5 tablespoons cilantro leaves fresh finely chopped
  • 0.8 teaspoon ground cumin 
  • tablespoon catsup 
  • teaspoon juice of lime fresh
  • tablespoons onion diced finely
  • ounces pork sausage 
  • 0.8 teaspoon salt 
  • large tomatoes diced ripe peeled seeded drained finely
  • servings vegetable oil for frying

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • oven
  • spatula

Directions

  1. In a medium bowl, combine the tomatoes, corn, half of the cilantro, the onion, lime juice, 1/4 teaspoon of the cumin, the ketchup, and salt. Set aside.
  2. Prepare the fritters: In a medium saucepan over medium-high heat, combine the broth, chili powder, butter, and remaining salt. Bring to a boil.
  3. Add the couscous in a stream. Stir once. Cover and remove from the heat. Set aside until the couscous is tender, 12 to 15 minutes.
  4. Transfer to a medium bowl and combine with the egg.
  5. Preheat the oven to 200 degrees F. In a medium skillet over medium-high heat, pour vegetable oil to a depth of 1/2 inch.
  6. Heat until a pinch of couscous sizzles instantly.
  7. Place the couscous mixture, in 1/3 cup increments, into the skillet. With a spatula, flatten into croquettes 3 to 3 1/2 inches in diameter. Fry until golden brown, 6 to 8 minutes on each side.
  8. Transfer to a plate with paper towels to drain. Keep warm in the oven.
  9. In another medium skillet over medium heat, cook the sausage, breaking it up with a fork, until thoroughly cooked, 6 to 8 minutes. With the spatula, transfer the meat to plate lined with paper towels to drain. Set aside.
  10. Spoon some of the salsa onto 4 individual dinner plates. Set a fritter in the center of each plate. Top with equal portions of sausage and additional salsa.
  11. Garnish with the remaining cilantro leaves and serve.

Nutrition Facts

Calories301kcal
Protein22.6%
Fat36.25%
Carbs41.15%

Properties

Glycemic Index
65.5
Glycemic Load
11.45
Inflammation Score
-8
Nutrition Score
13.773913041405%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
0.11mg
Naringenin
0.62mg
Isorhamnetin
0.25mg
Kaempferol
0.11mg
Myricetin
0.12mg
Quercetin
1.66mg

Nutrients percent of daily need

Calories:300.76kcal
15.04%
Fat:12.36g
19.01%
Saturated Fat:3.9g
24.38%
Carbohydrates:31.57g
10.52%
Net Carbohydrates:28.18g
10.25%
Sugar:6.66g
7.4%
Cholesterol:90.97mg
30.32%
Sodium:1023.64mg
44.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.34g
34.68%
Vitamin A:1298.09IU
25.96%
Vitamin B3:4.85mg
24.24%
Phosphorus:227.67mg
22.77%
Vitamin C:17.8mg
21.58%
Vitamin B6:0.43mg
21.32%
Manganese:0.39mg
19.7%
Zinc:2.48mg
16.52%
Potassium:574.27mg
16.41%
Vitamin B2:0.26mg
15.12%
Vitamin B5:1.44mg
14.38%
Vitamin B12:0.84µg
14.02%
Fiber:3.39g
13.57%
Vitamin K:13.9µg
13.24%
Vitamin B1:0.19mg
12.91%
Magnesium:51.59mg
12.9%
Folate:46.67µg
11.67%
Iron:1.94mg
10.76%
Copper:0.2mg
10.12%
Vitamin E:1.29mg
8.59%
Selenium:3.86µg
5.51%
Calcium:40.36mg
4.04%
Vitamin D:0.22µg
1.47%