Deep-Fried Black-Eyed Pea and Ham Bites with a Sweet Cranberry Dipping Sauce

Gluten Free
Dairy Free
Health score
8%
Deep-Fried Black-Eyed Pea and Ham Bites with a Sweet Cranberry Dipping Sauce
20 min.
4
486kcal

Suggestions

Ingredients

  • 4 servings pepper black freshly ground
  • 1 can black-eyed peas mashed drained
  • 1 cup ham cooked finely chopped
  • 1 cup cornstarch 
  • 4  egg whites 
  • 1 teaspoon garlic powder 
  • 1 tablespoon maple syrup 
  • 0.5  bell pepper red finely chopped
  • 4 servings salt 
  • 2  shallots finely chopped
  • 4 servings vegetable oil for frying
  • 1 can cranberry sauce whole

Equipment

  • bowl
  • paper towels
  • sauce pan
  • baking pan
  • dutch oven

Directions

  1. In a large bowl combine the peas, shallot, bell pepper and ham.
  2. Mix in cornstarch, egg whites, salt and pepper, to taste.
  3. In a small saucepan, combine cranberry sauce, syrup and garlic powder.
  4. Heat through until warm. Cover and keep warm.
  5. Heat oil in a Dutch oven or deep-fryer until it reaches 325 degrees F. Working in batches and using 2 teaspoons, carefully slide small portions (bites) of the pea mixture into the hot oil. Note: The pea mixture is not very firm, so you have to slide them into the hot oil
  6. very slowly to they will keep their shape. Deep-fry for approximately 5 minutes or until golden brown and crispy.
  7. Remove from oil and drain on a paper towel lined baking tray.
  8. Serve alongside warm cranberry dipping sauce.

Nutrition Facts

Calories486kcal
Protein12.31%
Fat10.23%
Carbs77.46%

Properties

Glycemic Index
44.13
Glycemic Load
5.62
Inflammation Score
-7
Nutrition Score
14.822608730067%

Flavonoids

Cyanidin
0.11mg
Delphinidin
0.02mg
Pelargonidin
0.02mg
Apigenin
0.01mg
Luteolin
0.11mg
Kaempferol
0.01mg
Myricetin
3.06mg
Quercetin
2.75mg

Nutrients percent of daily need

Calories:486.03kcal
24.3%
Fat:5.59g
8.59%
Saturated Fat:1.02g
6.37%
Carbohydrates:95.13g
31.71%
Net Carbohydrates:88.73g
32.26%
Sugar:42.91g
47.68%
Cholesterol:20.62mg
6.87%
Sodium:583.93mg
25.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.12g
30.24%
Folate:144.64µg
36.16%
Vitamin C:28.01mg
33.96%
Manganese:0.59mg
29.36%
Fiber:6.4g
25.61%
Selenium:14.85µg
21.22%
Vitamin B1:0.32mg
21.09%
Phosphorus:207.81mg
20.78%
Vitamin B2:0.34mg
19.82%
Iron:2.72mg
15.12%
Copper:0.27mg
13.55%
Magnesium:51.8mg
12.95%
Vitamin B6:0.25mg
12.56%
Potassium:429.41mg
12.27%
Vitamin E:1.7mg
11.36%
Zinc:1.64mg
10.96%
Vitamin A:523.72IU
10.47%
Vitamin K:8.79µg
8.37%
Vitamin B3:1.64mg
8.2%
Vitamin B12:0.43µg
7.09%
Vitamin B5:0.65mg
6.51%
Calcium:35.1mg
3.51%