Dietitian’s suggestion:

Masa harina is the key component in tamales. It is designed by grinding corn kernels that have been soaked in a slaked lime solution and then dried.

Quantity of servings

Serves 6

  1. Higher Fiber
  2. Wholesome carb

Ingredients

    For the tamales:

  1. 18 dried corn husks, in addition further husks to make ties
  2. 3 cups new or frozen corn kernels (thawed), divided
  3. two cups masa harina
  4. 1/two cup lukewarm water
  5. 1 teaspoon baking powder
  6. 1/4 teaspoon salt
  7. 3 tablespoons canola oil
  8. 1/4 cup diced purple bell pepper
  9. 1/4 cup diced eco-friendly bell pepper
  10. two tablespoons diced yellow onion
  11. 1/eight teaspoon purple pepper flakes
  12. For the salsa:

  13. 1/4 cup chopped avocado
  14. 4 medium tomatillos, husked and chopped (about two cups)
  15. 1 tablespoon new lime juice
  16. two tablespoons chopped new cilantro (coriander)
  17. 1/two teaspoon seeded, minced jalapeno pepper
  18. 1/4 teaspoon salt

Instructions

To make the tamales, position the corn husks in a bowl of water to soften for ten minutes. Drain and rinse properly. Pat dry and set aside.

In a foods processor, course of action two 1/two cups of the corn kernels right until coarsely pureed.

In a substantial bowl, combine the pureed corn, masa harina, lukewarm water, baking powder, 1/4 teaspoon salt and oil. Blend right until properly-blended, making use of your fingers if required. Established aside.

Put a dry nonstick frying pan in excess of medium heat. Add the bell peppers, onion and remaining 1/two cup corn kernels, and saute right until tender-crisp, 6 to eight minutes. Stir in the purple pepper flakes and eliminate from the heat.

To assemble a tamale, position 3 tablespoons of masa mixture in the middle of a soaked corn husk. Flatten with your hand and form a small properly in the middle. Add 1 tablespoon of the sauteed vegetables to the properly. Fold the long facet of the corn husk in excess of the filling to go over, then fold in excess of the ends, overlapping them. Tie with a skinny strip torn from an further soaked husk. Repeat to make 18 tamales in all.

In a substantial pot equipped with a steamer basket, carry two inches of water to a boil. Layer the wrapped tamales in the steamer basket. Deal with with a moist kitchen towel and steam right until the filling results in being agency and the tamales are heated by, fifty to 60 minutes. Add extra water as desired.

Whilst the tamales are steaming, make the salsa. In a small bowl, combine the avocado, tomatillos, lime juice, cilantro, jalapeno and 1/4 teaspoon salt. Toss carefully.

To provide, position 3 tamales on each and every plate. Accompany each and every serving with a generous spoonful of salsa on the facet.

Dietary evaluation for every serving

Serving dimensions: 3 tamales

  • Calories 335
  • Full fat 11 g
  • Saturated fat 1 g
  • Trans fat g
  • Monounsaturated fat 6 g
  • Cholesterol mg
  • Sodium 338 mg
  • Full carbohydrate fifty two g
  • Nutritional fiber 7 g
  • Full sugars 4 g
  • Included sugars g
  • Protein 7 g

This recipe is one of one hundred fifty recipes gathered in “The New Mayo Clinic Cookbook,” posted by Mayo Clinic Well being Information and facts and Oxmoor Property, and winner of a James Beard award.