HF W16 - CCR - Source of Fiber - Veggie - try to use EID: French Fries
with tomato salsa, buttered corn and guacamoleCalorieën
:
794 kcalEiwit
:
22.1g eiwitBereidingstijd
:
30 minutenDifficulty
:
MakkelijkFibermaxxing
Veggie
Allergenen:
- Melk (inclusief lactose)
- Selderij
- Kan sporen van allergenen bevatten
Gemaakt in een fabriek waar eieren, melk, vis, pinda's, sesam, schaaldieren, soja, noten en tarwe worden verwerkt.
Ingredienten
Hoeveelheden
250 gram
Dunne frieten
½ pak(ken)
Zwarte bonen
10 gram
Chipotle-pasta
½ stuk(s)
Rode puntpaprika
70 gram
Mais in blik
½ stuk(s)
Avocado
½ stuk(s)
Limoen
½ stuk(s)
Rode ui
1 stuk(s)
Tomaat
5 gram
Verse koriander
(Kan bevatten: Selderij)
40 gram
Biologische volle yoghurt
(Bevat: Melk (inclusief lactose))
½ stuk(s)
Knoflookteen
½ zakje(s)
Peruaanse kruidenmix
Zelf toevoegen
¼ el
Olijfolie
1 el
Wittewijnazijn
¼ el
[Plantaardige] roomboter
naar smaak
Peper en zout
Benodigdheden
•Zeef
•Kom
•Knoflookpers
•Bakplaat met bakpapier
•Koekenpan
•Hapjespan
•Citroenrasp
Instructies
1
- Preheat the oven to 200°C.
- In a bowl, mix the fries with the peruvian spices and a generous amount of salt. Transfer to a parchment-lined baking sheet and bake for 20 - 25 minutes or until golden-brown, tossing halfway.
- Finely dice the romano pepper. Drain and rinse the corn. Crush or mince the garlic.
- Finely chop the onion and dice the tomato. Roughly chop the coriander.
2
- Heat a light drizzle of olive oil in a deep frying pan over medium high heat. Fry the garlic, the romano pepper and half of the onion* for 2 - 3 minutes.
- Add the black beans with their liquid, the chipotle paste and mix well. Let simmer for 4 - 5 minutes. Generously season with salt and pepper.
- Heat a small knob of butter in a clean frying pan over medium-high heat. Fry the corn for 2 - 3 minutes, or until golden brown.
Tip: You serve the other half of the onion raw. If you’re not fond of that, you can cook it together with the vegetables instead.
3
- In a bowl, add the rest of the onion with the tomatoes, the white wine vinegar, some sugar to taste and half of the coriander. Mix well to combine.
- Halve, pit and peel the avocado and cut into cubes. Mix with the tomato salsa.
- Zest the lime into a bowl. Then, cut the lime into 6 wedges.
- Add the yogurt to the lime zest, together with 1/2 lime wedge per person. Season with salt and pepper.
4
- Serve the fries on plates.
- Top with the chipotle black beans, fried corn and tomato-avocado salsa.
- Garnish with the coriander.
- Drizzle with the lime-yoghurt sauce or serve alongside.
Did you know... avocado is rich in unsaturated fat, which is good for cholesterol levels and overall cardiovascular health.
