be_ixf;ym_202109 d_20; ct_50

Chicken tamales

Nutrition Facts

Serving Size 3 tamales
Calories 284

Amount Per Serving
Monounsaturated fat 4 g
Saturated fat 1 g
Total fat 8 g
Sodium 114 mg
Cholesterol 54 mg
Dietary fiber 4 g
Protein 26 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

This recipe uses stone-ground cornmeal, which makes it higher in fiber.

Ingredients

(Serves 4)
  • 12 dried corn husks
  • 1 tablespoon canola oil
  • 2 boneless skinless chicken breasts, about 12 ounces total (9 ounces cooked)
  • 1 large yellow onion, diced
  • 2 red bell peppers, roasted and diced
  • 2 ribs celery, diced
  • 1 fresh chili pepper, finely diced
  • 4 cloves garlic, finely diced
  • 2 cups vegetable stock
  • 1 tablespoon ground black pepper
  • 1 tablespoon cumin seed
  • 1 tablespoon minced fresh oregano
  • 1/2 cup plus 2 tablespoons stone-ground cornmeal (masa)

Directions

Soak corn husks in bowl of water for one hour.

Heat large skillet over medium heat, add oil and saute chicken breasts for 2 minutes per side, or until golden brown. Remove chicken from pan. Add vegetables (except garlic) to the pan and saute for 10 minutes until lightly brown. Add garlic and saute an additional 2 minutes.

Add chicken back to pan and add vegetable stock and spices. Reduce heat to simmer. Cover and cook for 20 minutes, until the chicken's internal temperature is 165 F. Remove chicken and allow it to cool.

Add stone-ground cornmeal (masa) to remaining liquid and cook until liquid is completely absorbed. Set aside.

Pull chicken apart. Drain corn husks well, pat dry. Lay husks out flat and spread masa mixture on each. Divide pulled chicken between them. Then top with vegetables. Fold and roll like a burrito.

Bake tamales at 375 F for about 15 minutes or steam them in a covered colander over boiling water for about 30 minutes. Alternately, you can wrap tamales in non-stick foil and grill them for about 5 minutes. Be sure to cook until a minimum internal temperature of 165 F. Unwrap to eat.

Last Updated: January 5th, 2016