Dietitian’s idea:

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

Number of servings

Serves six

  1. Higher Fiber
  2. Healthful carb

Elements

    For the tamales:

  1. 18 dried corn husks, moreover excess husks to make ties
  2. 3 cups new or frozen corn kernels (thawed), divided
  3. two cups masa harina
  4. 1/two cup lukewarm h2o
  5. 1 teaspoon baking powder
  6. 1/four teaspoon salt
  7. 3 tablespoons canola oil
  8. 1/four cup diced crimson bell pepper
  9. 1/four cup diced eco-friendly bell pepper
  10. two tablespoons diced yellow onion
  11. 1/8 teaspoon crimson pepper flakes
  12. For the salsa:

  13. 1/four cup chopped avocado
  14. four 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/four teaspoon salt

Directions

To make the tamales, position the corn husks in a bowl of h2o to soften for 10 minutes. Drain and rinse effectively. Pat dry and established aside.

In a food stuff processor, system two 1/two cups of the corn kernels right until coarsely pureed.

In a large bowl, mix the pureed corn, masa harina, lukewarm h2o, baking powder, 1/four teaspoon salt and oil. Blend right until effectively-blended, utilizing your palms if vital. Established aside.

Position a dry nonstick frying pan about medium heat. Add the bell peppers, onion and remaining 1/two cup corn kernels, and saute right until tender-crisp, six to 8 minutes. Stir in the crimson pepper flakes and get rid of from the heat.

To assemble a tamale, position 3 tablespoons of masa combination in the heart of a soaked corn husk. Flatten with your hand and type a smaller effectively in the heart. Add 1 tablespoon of the sauteed veggies to the effectively. Fold the very long side of the corn husk about the filling to address, then fold about the finishes, overlapping them. Tie with a slim strip torn from an excess soaked husk. Repeat to make 18 tamales in all.

In a large pot fitted with a steamer basket, carry two inches of h2o to a boil. Layer the wrapped tamales in the steamer basket. Deal with with a moist kitchen towel and steam right until the filling becomes agency and the tamales are heated by way of, 50 to 60 minutes. Add additional h2o as required.

Though the tamales are steaming, make the salsa. In a smaller bowl, mix the avocado, tomatillos, lime juice, cilantro, jalapeno and 1/four teaspoon salt. Toss gently.

To provide, position 3 tamales on each individual plate. Accompany each individual serving with a generous spoonful of salsa on the side.

Dietary evaluation for each serving

Serving size: 3 tamales

  • Calories 335
  • Total unwanted fat eleven g
  • Saturated unwanted fat 1 g
  • Trans unwanted fat g
  • Monounsaturated unwanted fat six g
  • Cholesterol mg
  • Sodium 338 mg
  • Total carbohydrate fifty two g
  • Dietary fiber 7 g
  • Total sugars four g
  • Extra sugars g
  • Protein 7 g

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