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Ingredientes
- 30 x corn husks or possibly 20 pcs of aluminum foil cut into 10-inch squares
- 4 c. (1 lb.) flour
- 2 c. skim lowfat milk
- 1 1/2 c. low-sodium chicken broth (remove fat)
- 1/2 c. mashed potatoes
- 1 Tbsp. vegetable oil
- 1 Tbsp. lemon juice
- 1/2 tsp salt
- 1/4 c. lemon juice
- 1/2 tsp salt
- 2 clv garlic, chopped
- 1/2 lb boneless, skinless chicken breasts cut into 20 strips, 1/2-inch by 2 inches
- 2 med potatoes, peeled, and thinly sliced (20 slices)
- 40 x raisins
- 2 x tomatoes, thinly sliced (20 slices)
- 1 x onion, thinly sliced
- 1/2 x red bell pepper, thinly sliced (20 slices)
- 2 x fresh green chilies, thinly sliced (20 slices)
- 20 x fresh mint sprigs
Direcciones
- To make the dough:In a large saucepan, stir the dough ingredients with a wooden spoon. Cook the dough over medium-low heat for 20 to 25 min, till hard but still moist. Cold to room temperature and wrap in plastic till needed. The dough may be made one day in advance and refrigerated.
- To make the filling:In a medium mixing bowl, stir together the lemon juice, salt, and garlic. Stir in the chicken. Cover and chill for at least 2 hrs and up to 24 hrs.
- To assemble and cook
- 1. If you are using packaged corn husks, separate them, put in large bowl, cover with water and set aside for several hrs or possibly overnight.
- 2. Divide the dough into 20 pcs. Form each piece into a cylinder about 3 inches long and place it in the center of a husk or possibly foil. Press into the dough a piece of chicken, 2 raisins, and a slice of potato. On top of the dough place a slice of tomato, some onion slices, and slice each of chile and pepper. Top with a sprig of mint.
- 3. Fold the ends of each foil or possibly husk wrapper over the filling and garnishes, and then fold the sides of the wrapper tightly. To tie them into waterproof pkgs., use thin strips torn from several husks or possibly use 5-inch pcs of string. If you are using foil instead of husks, tying is not necessary.
- 4. Fill the bottom half of a large steamer with water. Stand all the tamales upright in the top of the steamer and cover them with corn husks. Cover the pot tightly, bring the water to a boil, adjust heat to maintain a simmer, and let the tamales cook for about 1 1/2 hrs. To check for doneness, open a tamale; the dough should come away solidly from the husk or possibly foil. As the tamales cook, check the water level occasionally and replenish if necessary.
- 5. Unwrap and serve immediately.
- Serve with chayote soup.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 234g | |
| Recipe makes 12 servings | |
| Calories 354 | |
| Calories from Fat 19 | 5% |
| Total Fat 2.16g | 3% |
| Saturated Fat 0.31g | 1% |
| Trans Fat 0.03g | |
| Cholesterol 8mg | 3% |
| Sodium 237mg | 10% |
| Potassium 714mg | 20% |
| Total Carbs 76.25g | 20% |
| Dietary Fiber 3.9g | 13% |
| Sugars 31.29g | 21% |
| Protein 11.16g | 18% |
