Corn tamales with avocado-tomatillo salsa

Dietitian’s idea:

Masa harina is the vital component in tamales. It is made by grinding corn kernels that have been soaked in a slaked lime alternative and then dried.

Amount of servings

Serves 6

  1. Higher Fiber
  2. Healthy carb


    For the tamales:

  1. eighteen dried corn husks, additionally added husks to make ties
  2. three cups refreshing 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/four teaspoon salt
  7. three tablespoons canola oil
  8. one/four cup diced pink bell pepper
  9. one/four cup diced environmentally friendly bell pepper
  10. 2 tablespoons diced yellow onion
  11. one/eight teaspoon pink pepper flakes
  12. For the salsa:

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


To make the tamales, put the corn husks in a bowl of drinking water to soften for ten minutes. Drain and rinse well. Pat dry and established aside.

In a meals processor, process 2 one/2 cups of the corn kernels until eventually coarsely pureed.

In a significant bowl, merge the pureed corn, masa harina, lukewarm drinking water, baking powder, one/four teaspoon salt and oil. Blend until eventually well-blended, applying your fingers if important. Established aside.

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

To assemble a tamale, put three tablespoons of masa mixture in the centre of a soaked corn husk. Flatten with your hand and kind a smaller well in the centre. Add one tablespoon of the sauteed greens to the well. Fold the long facet of the corn husk more than the filling to deal with, then fold more than the finishes, overlapping them. Tie with a thin strip torn from an added soaked husk. Repeat to make eighteen tamales in all.

In a significant pot fitted with a steamer basket, provide 2 inches of drinking water to a boil. Layer the wrapped tamales in the steamer basket. Address with a damp kitchen area towel and steam until eventually the filling gets to be organization and the tamales are heated via, fifty to 60 minutes. Add more drinking water as essential.

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

To provide, put three tamales on each individual plate. Accompany each individual serving with a generous spoonful of salsa on the facet.

Dietary assessment for each serving

Serving size: three tamales

  • Calories 335
  • Overall excess fat 11 g
  • Saturated excess fat one g
  • Trans excess fat g
  • Monounsaturated excess fat 6 g
  • Cholesterol mg
  • Sodium 338 mg
  • Overall carbohydrate 52 g
  • Dietary fiber 7 g
  • Overall sugars four g
  • Added sugars g
  • Protein 7 g

This recipe is one particular of one hundred fifty recipes gathered in “The New Mayo Clinic Cookbook,” revealed by Mayo Clinic Overall health Facts and Oxmoor House, and winner of a James Beard award.