Snacks
Protein esquites
Street-corner corn cups run on mayonnaise and aged cheese. With Greek yogurt and panela it tastes near-identical and triples the protein.
Nutrition
Per serving, computed from the real weight of the ingredients.
Protein density: 6.6 g of protein per 100 kcal. Above 10 is excellent for satiety and lean mass.
Ingredients
Makes 1 serving.
- Corn kernels (cooked)200 g, kernels
- Plain 0% Greek yogurt60 g
- Panela cheese (or paneer)30 g, finely grated
- Lime juice15 ml
- Chili powder3 g
Method
- 1
Toast the corn kernels in a dry pan over high heat until they pick up brown spots. That char is the whole flavour.
- 2
Take off the heat and stir through the Greek yogurt.
- 3
Add the lime, chili powder and salt.
- 4
Finish with the grated cheese on top.
The detail that matters
Toast the corn completely dry, with no fat. The browning delivers what people usually chase with butter.
More snacks
Nutrition values are estimates from food-composition tables. This guide is general nutrition information and is not a substitute for advice from a qualified health professional. It is unrelated to the research materials sold on this site, which are supplied strictly for in-vitro laboratory research and are never for human consumption.