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Ингредиенты
- 4 ounce dry corn husks
- 1 Tbsp. vegetable oil
- 1 med onion minced
- 4 x garlic cloves chopped or possibly pressed
- 1 tsp grnd cumin
- 1/2 tsp dry oregano leaves
- 2 can chicken broth - (14 1/2 ounce ea)
- 1 c. polenta (coarse-grnd cornmeal)
- 1 c. corn kernels
- 1 can minced mild chiles - (4 ounce)
- 1 can sliced black olives - (2 1/4 ounce) liquid removed
- 12 ounce medium shrimp or possibly salad shrimp coarsely minced
- 1/4 c. minced fresh cilantro
Инструкции
- Seafood Alternatives: surimi crabmeat, crabmeat, smoked salmon or possibly trout, grilled rockfish or possibly halibut Soak the corn husks in water while preparing the filling.
- Heat the oil in a large saucepan, add in the onion and cook over medium heat till tender, 6 to 8 min. Add in the garlic, cumin and oregano and stir till fragrant, about 30 seconds. Stir in the broth, polenta, corn, chiles and olives and bring to a boil.
- Reduce the heat to a simmer and stir till the mix has thickened and the liquid has been absorbed, about 15 min. Take the pan from the heat and stir in the shrimp and cilantro.
- Drain the corn husks and dry them well with paper towels. Start with the large husks (5 to 6 inches across) first. Spoon about 1/4 c. of the filling lengthwise down the center of the husk. Fold both sides over to snugly encase the filling. When using narrower husks, fold the sides over as far as they'll go, then lay another husk on top to fully encase the filling.
- Fold the tamale ends underneath or possibly tie the ends shut using strips of husks (tear several husks into 1/4-inch-wide strips). You can make the tamales up to one day in advance, refrigerating them in an airtight container.
- To steam, arrange the tamales on a steamer rack or possibly in a steaming basket, with at least an inch between them so steam can circulate. If necessary, stack the tamales, arranging them crosswise for steam circulation. Set the steamer rack or possibly basket over a few inches of boiling water, cover and steam till the tamales are heated through, 10 to 15 min.
- Serve the tamales in the corn husks, allowing each diner to open and enjoy.
- This recipe yields 6 servings.
- Comments: This is a streamlined, low-fat version of the classic Mexican tamale. In place of the traditional lard and corn mix, this version calls for coarsely grnd cornmeal cooked in broth with all the remaining ingredients stirred in. It's fast, simple and healthy! Serve with some typical accompaniments such as a slightly warmed green chile salsa, guacamole or possibly simple diced tomatoes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 378g | |
| Recipe makes 6 servings | |
| Calories 820 | |
| Calories from Fat 645 | 79% |
| Total Fat 71.72g | 90% |
| Saturated Fat 9.82g | 39% |
| Trans Fat 0.06g | |
| Cholesterol 86mg | 29% |
| Sodium 496mg | 21% |
| Potassium 399mg | 11% |
| Total Carbs 29.96g | 8% |
| Dietary Fiber 3.2g | 11% |
| Sugars 1.74g | 1% |
| Protein 16.1g | 26% |
