Esquites (Mexican Corn Salad)

Vegetarian
Gluten Free
Popular
Health score
4%
Esquites (Mexican Corn Salad)
20 min.
4
266kcal

Suggestions

Ingredients

  • tablespoons butter 
  • servings chili powder to taste
  • handful cilantro leaves chopped
  • cups regular corn ( 4 ears)
  • tablespoons cotija crumbled (or feta)
  •  glove garlic grated
  •  green onions sliced
  • 0.5  jalapeño diced seeded finely
  •  juice of lime 
  • tablespoons mayonnaise 

Equipment

  • frying pan

Directions

  1. Melt the butter in a heavy skillet over medium-high heat.
  2. Add the corn, toss and let it sit cooking until charred, mix it up and let it char again, about 6-10 minutes.
  3. Add the jalapeno, saute for a minute and remove from heat.
  4. Mix everything and serve warm or at room temperature.

Nutrition Facts

Calories266kcal
Protein8.05%
Fat54.36%
Carbs37.59%

Properties

Glycemic Index
77.13
Glycemic Load
12.22
Inflammation Score
-7
Nutrition Score
10.424347768659%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.02mg
Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
1.31mg

Nutrients percent of daily need

Calories:266.29kcal
13.31%
Fat:17.41g
26.78%
Saturated Fat:6.24g
38.99%
Carbohydrates:27.09g
9.03%
Net Carbohydrates:23.34g
8.49%
Sugar:5.81g
6.45%
Cholesterol:27.02mg
9.01%
Sodium:244.29mg
10.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.8g
11.6%
Vitamin K:36.24µg
34.51%
Vitamin A:1264.37IU
25.29%
Fiber:3.75g
14.99%
Vitamin C:12.32mg
14.94%
Phosphorus:132.82mg
13.28%
Vitamin B6:0.26mg
13.21%
Manganese:0.26mg
12.97%
Vitamin B3:2.34mg
11.72%
Vitamin B5:1.07mg
10.7%
Vitamin E:1.53mg
10.18%
Vitamin B2:0.17mg
10.02%
Potassium:337.73mg
9.65%
Magnesium:37.38mg
9.35%
Folate:36.28µg
9.07%
Vitamin B1:0.13mg
9%
Zinc:1.11mg
7.43%
Calcium:62.1mg
6.21%
Iron:1.07mg
5.97%
Copper:0.09mg
4.68%
Selenium:2.39µg
3.42%
Vitamin B12:0.17µg
2.8%