Corn tamales with avocado-tomatillo salsa

James J. Latham

Dietitian’s idea: Masa harina is the key ingredient in tamales. It is built by grinding corn kernels that have been soaked in a slaked lime answer and then dried. Variety of servings Serves 6 Superior Fiber Balanced carb Components For the tamales: 18 dried corn husks, additionally more husks to […]

Dietitian’s idea:

Masa harina is the key ingredient in tamales. It is built by grinding corn kernels that have been soaked in a slaked lime answer and then dried.

Variety of servings

Serves 6

  1. Superior Fiber
  2. Balanced carb

Components

    For the tamales:

  1. 18 dried corn husks, additionally more husks to make ties
  2. three cups fresh new or frozen corn kernels (thawed), divided
  3. 2 cups masa harina
  4. 1/2 cup lukewarm water
  5. 1 teaspoon baking powder
  6. 1/four teaspoon salt
  7. three tablespoons canola oil
  8. 1/four cup diced red bell pepper
  9. 1/four cup diced inexperienced bell pepper
  10. 2 tablespoons diced yellow onion
  11. 1/eight teaspoon red pepper flakes
  12. For the salsa:

  13. 1/four cup chopped avocado
  14. four medium tomatillos, husked and chopped (about 2 cups)
  15. 1 tablespoon fresh new lime juice
  16. 2 tablespoons chopped fresh new cilantro (coriander)
  17. 1/2 teaspoon seeded, minced jalapeno pepper
  18. 1/four teaspoon salt

Instructions

To make the tamales, spot the corn husks in a bowl of water to soften for 10 minutes. Drain and rinse very well. Pat dry and set apart.

In a food items processor, process 2 1/2 cups of the corn kernels right until coarsely pureed.

In a big bowl, combine the pureed corn, masa harina, lukewarm water, baking powder, 1/four teaspoon salt and oil. Combine right until very well-blended, employing your hands if essential. Set apart.

Place a dry nonstick frying pan more than medium warmth. Increase the bell peppers, onion and remaining 1/2 cup corn kernels, and saute right until tender-crisp, 6 to eight minutes. Stir in the red pepper flakes and get rid of from the warmth.

To assemble a tamale, spot three tablespoons of masa mixture in the middle of a soaked corn husk. Flatten with your hand and kind a little very well in the middle. Increase 1 tablespoon of the sauteed veggies to the very well. Fold the lengthy side of the corn husk more than the filling to protect, then fold more than the ends, overlapping them. Tie with a thin strip torn from an more soaked husk. Repeat to make 18 tamales in all.

In a big pot equipped with a steamer basket, convey 2 inches of water to a boil. Layer the wrapped tamales in the steamer basket. Protect with a damp kitchen towel and steam right until the filling becomes organization and the tamales are heated via, 50 to 60 minutes. Increase additional water as wanted.

When the tamales are steaming, make the salsa. In a little bowl, combine the avocado, tomatillos, lime juice, cilantro, jalapeno and 1/four teaspoon salt. Toss carefully.

To provide, spot three tamales on each plate. Accompany each serving with a generous spoonful of salsa on the side.

Nutritional evaluation for every serving

Serving size: three tamales

  • Calories 335
  • Total extra fat eleven g
  • Saturated extra fat 1 g
  • Trans extra fat g
  • Monounsaturated extra fat 6 g
  • Cholesterol mg
  • Sodium 338 mg
  • Total carbohydrate fifty two g
  • Dietary fiber seven g
  • Total sugars four g
  • Included sugars g
  • Protein seven g

This recipe is one of one hundred fifty recipes gathered in “The New Mayo Clinic Cookbook,” published by Mayo Clinic Health and fitness Information and Oxmoor Household, and winner of a James Beard award.

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