Cooking Light Tamale Recipe

May 18, 2023 Post a Comment

Boy Cheese Sandwich Lightened Up Chicken Tamale Casserole from boycheesesandwich.blogspot.com

Description

Tamales are one of the most popular Mexican dishes. They are made with corn-based dough (masa) that is filled with various ingredients and then wrapped and steamed in a corn husk or banana leaf. This cooking light tamale recipe is a great way to enjoy tamales without the extra calories and fat. It is made with lean ground beef, low-fat cheese, and low-sodium vegetable broth, resulting in a delicious and healthy meal.

Ingredients

For the tamale dough:

• 2 cups instant corn masa flour

• 1 teaspoon baking powder

• 1 teaspoon salt

• 2 tablespoons olive oil

• 1 cup low-sodium vegetable broth

For the filling:

• 1 pound lean ground beef

• 1 onion, diced

• 2 cloves garlic, minced

• 1 teaspoon ground cumin

• 1 teaspoon chili powder

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• 1 cup low-fat shredded cheese

• 1/4 cup chopped fresh cilantro

• 2 tablespoons olive oil

• 1/2 cup low-sodium vegetable broth

For the topping:

• 1/4 cup low-fat sour cream

• 1/4 cup chopped fresh cilantro

• 1/4 cup chopped green onions

• 1/2 cup shredded low-fat cheese

Equipment:

• Large bowl

• Measuring cups and spoons

• Large skillet

• Spatula

• Mixing spoon

• Tamale steamer or large pot with lid

• Corn husks or banana leaves for wrapping the tamales

Instructions

1. In a large bowl, combine the masa flour, baking powder, and salt. Add the olive oil and vegetable broth and mix until well combined. Set aside.

2. In a large skillet, heat the olive oil over medium-high heat. Add the ground beef, onion, garlic, cumin, chili powder, salt, and pepper. Cook, stirring occasionally, until the beef is cooked through, about 8 minutes. Add the cheese, cilantro, and vegetable broth and cook for an additional 2 minutes. Remove from the heat and set aside.

3. To assemble the tamales, lay a corn husk or banana leaf on a flat surface. Scoop about 1/4 cup of the masa mixture onto the center of the husk or leaf. Spread it out to form a thin layer. Place a spoonful of the beef filling in the center of the masa. Fold the sides of the husk or leaf over the filling and roll up to form a bundle. Tie the ends together with kitchen twine.

4. Place the tamales in a steamer or large pot with a lid. Add enough water to the pot so that it is slightly below the level of the tamales. Place the lid on the pot and bring to a boil. Reduce the heat to medium-low and steam the tamales for 45 minutes, or until the masa is cooked through.

5. To serve, top with sour cream, cilantro, green onions, and cheese. Enjoy!

Notes

• You can also steam the tamales in a bamboo steamer or electric steamer, if desired. Just make sure to add enough water so that it does not touch the tamales.

• If you don’t have corn husks or banana leaves, you can use parchment paper or aluminum foil to wrap the tamales.

• You can make the filling ahead of time and store it in the refrigerator for up to 3 days. When ready to assemble the tamales, just heat the filling in the microwave for 1-2 minutes.