Chicken Tamales with All the Extras
Source of Recipe
Healthy Hispanic Recipes by the National Cancer Institute.
Chicken Tamales with All the Extras
Plan ahead...husks need to soak several hours or overnight.
WW Points
YIELD: 20 servings
Dough
4 C. (1 lb.) masa harina
2 C. skim milk
1 1/2 C. low-sodium chicken broth (remove fat)
1/2 C. mashed potatoes
1 T. vegetable oil
1 T. lemon juice
1/2 t. salt
Filling
1/4 C. lemon juice
1/2 t. salt
2 cloves garlic, minced
1/2 lb. boneless, skinless chicken breasts, cut into 20 strips, 1/2-inch by 2-inches
30 corn husks or 20 pieces of aluminum foil cut into 10-inch squares
Garnishes:
2 medium potatoes, peeled, halved lengthwise and thinly sliced (20 slices)
40 raisins
2 tomatoes, halved and thinly sliced (20 slices)
1 onion, halved lengthwise and thinly sliced
1/2 red bell pepper, thinly sliced (20 slices)
2 fresh green chilies, thinly sliced (20 slices)
20 fresh mint sprigs
To make dough:
In large saucepan, stir together dough ingredients with spoon. Cook dough over medium-low heat for 20 to 25 minutes, until firm but still moist. Cool to room temperature and wrap in plastic until needed. Dough may be made one day in advance and refrigerated.
To make filling:
In medium bowl, stir together lemon juice, salt and garlic. Stir in chicken. Cover and refrigerate for a least 2 hours and up to 24 hours.
To assemble and cook:
If you are using packaged cornhusks, separate them, put in large bowl, cover with water, and set aside to soak for several hours or overnight.
Divide dough into 20 pieces. Form each piece into cylinder about 3 inches long and place it in center of husk or foil wrapper. Press into dough a piece of chicken, 2 raisins and a slice of potato.
On top of dough place a slice of tomato, some onion slices, and a slice each of pepper and chili. Top with a sprig of mint. Fold ends of each foil or husk wrapper over filling and garnishes and then fold sides of wrapper in tightly.
To tie them into waterproof packages, use thin strips torn from several husks or use 5-inch pieces of string. If you are using foil instead of husks, tying is not necessary.
Fill bottom half of large steamer with water. Stand all tamales upright in top of steamer and cover with corn husks. Cover pot tightly, bring water to boil, adjust heat to maintain simmer, and let tamales cook for about 1 1/2 hours.
To check for doneness, open a tamale; dough should come away solidly from husk or foil. As tamales cook, check water level occasionally and replenish if necessary. Unwrap and serve immediately.
1 tamale equals: Calories, 354; Total Fat, 7 gm (Saturated fat, 1 gm); Cholesterol, 20 mg; Sodium, 308 mg; Fiber, 7 gm; Carbohydrates, 59 gm; Protein, 17 gm ++++ WWP: 6
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