Corn tamales with avocado-tomatillo salsa

Dietitian’s idea:

Masa harina is the critical ingredient in tamales. It is created by grinding corn kernels that have been soaked in a slaked lime resolution and then dried.

Quantity of servings

Serves 6

  1. Higher Fiber
  2. Wholesome carb


    For the tamales:

  1. eighteen dried corn husks, moreover more husks to make ties
  2. 3 cups clean or frozen corn kernels (thawed), divided
  3. 2 cups masa harina
  4. one/2 cup lukewarm drinking water
  5. one teaspoon baking powder
  6. one/4 teaspoon salt
  7. 3 tablespoons canola oil
  8. one/4 cup diced purple bell pepper
  9. one/4 cup diced green bell pepper
  10. 2 tablespoons diced yellow onion
  11. one/eight teaspoon purple pepper flakes
  12. For the salsa:

  13. one/4 cup chopped avocado
  14. 4 medium tomatillos, husked and chopped (about 2 cups)
  15. one tablespoon clean lime juice
  16. 2 tablespoons chopped clean cilantro (coriander)
  17. one/2 teaspoon seeded, minced jalapeno pepper
  18. one/4 teaspoon salt


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

In a food items processor, course of action 2 one/2 cups of the corn kernels right up until coarsely pureed.

In a big bowl, blend the pureed corn, masa harina, lukewarm drinking water, baking powder, one/4 teaspoon salt and oil. Blend right up until properly-blended, employing your arms if required. Set apart.

Put a dry nonstick frying pan more than medium warmth. Incorporate the bell peppers, onion and remaining one/2 cup corn kernels, and saute right up until tender-crisp, 6 to eight minutes. Stir in the purple pepper flakes and take out from the warmth.

To assemble a tamale, spot 3 tablespoons of masa mixture in the middle of a soaked corn husk. Flatten with your hand and kind a modest properly in the middle. Incorporate one tablespoon of the sauteed veggies to the properly. Fold the extensive facet of the corn husk more than the filling to protect, then fold more than the finishes, overlapping them. Tie with a slender strip torn from an more soaked husk. Repeat to make eighteen tamales in all.

In a big pot equipped with a steamer basket, bring 2 inches of drinking water to a boil. Layer the wrapped tamales in the steamer basket. Protect with a damp kitchen towel and steam right up until the filling results in being agency and the tamales are heated via, fifty to sixty minutes. Incorporate a lot more drinking water as necessary.

When the tamales are steaming, make the salsa. In a modest bowl, blend the avocado, tomatillos, lime juice, cilantro, jalapeno and one/4 teaspoon salt. Toss carefully.

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

Nutritional assessment per serving

Serving dimension: 3 tamales

  • Energy 335
  • Overall body fat eleven g
  • Saturated body fat one g
  • Trans body fat g
  • Monounsaturated body fat 6 g
  • Cholesterol mg
  • Sodium 338 mg
  • Overall carbohydrate 52 g
  • Nutritional fiber seven g
  • Overall sugars 4 g
  • Extra sugars g
  • Protein seven g

This recipe is a person of 150 recipes collected in “The New Mayo Clinic Cookbook,” posted by Mayo Clinic Wellbeing Information and facts and Oxmoor Property, and winner of a James Beard award.