10 dried corn husks
cooking spray
1 large onion, chopped
2 large cloves garlic, pressed or minced
1 teaspoon ground cinnamon
1 teaspoon cumin,1 teaspoon chili powder,1/4 teaspoon salt,1/2 teaspoon fresh ground black pepper
1 14-oz. can tomatoes, chopped
2 cans tomato paste
2 teaspoons chicken base or bouillon
1 lb. boneless skinless cooked chicken breasts or tenders cut or shred into small pieces
1 to 2 fresh roasted poblanos or Anaheim peppers – optional
16 to 18 small green or black olives, thinly sliced
1. Place corn husks in large container add very hot water to cover. Top husks with heavy plate to keep submerged. Let husks soak for at least 30 minutes. Drain, rub each husk under water to remove any debris. Drain well; pat dry and wrap in a towel to keep pliable.
2. Preheat a large stick-resistant pan on medium. Sauté onion and garlic and until soft, about 4 minutes. Stir in cinnamon, cumin, salt and chili powder; add tomatoes, tomato paste, bouillon and chopped roasted peppers. Increase heat to medium-high, and bring sauce to a low boil stirring often for 10 to 15 minutes. Reduce heat to low add chicken and olives simmer another 2 minutes then cover and remove from heat and set aside.
3. Combine cornmeal, salt, bouillon and 3 1/2 cups cold water in a medium saucepan. Stirring constantly with a wooden spoon, bring to boil over high heat. Continuing to stir constantly, reduce to medium and cook until cornmeal mush pulls away from sides and bottom of pan, 4 to 5 minutes. Remove from heat and allow to cool 3 to 5 minutes.
4. Transfer cornmeal mush to large mixer bowl; add egg and egg whites and beat 1 to 2 minutes. A fourth of a cup at a time, beat masa harina and baking powder into mixture until thoroughly blended. If dough seems too thick to pour/ spread easily, beat in an additional 1/4 cup stock or warm water into mixture.
5. To prepare: lightly spray a large baking dish or oven proof casserole with cooking spray. Pour chicken mixture into pan and spread evenly. Spread corn batter evenly over top of chicken. Spray husks lightly with cooking spray and place sprayed side down over top of corn Cover securely with foil or lid and bake at 350 for an hour or until husks pull away easily from top. Remove corn husks from top and serve hot with fat free sour cream.
Yield 6 servings each at approximately 315 calories; 4.2 grams total fat; 0.7 saturated fat; 72 milligrams cholesterol; 45 grams carbohydrate; 7.6 grams dietary fiber; 27 grams protein; 1574 milligrams sodium
HIGH FAT TAMALE PIE 560 CALORIES 34 GRAMS FAT VS LOW FAT AT 315 CALORIES AND 4.2 GRAMS TOTAL FAT
Masa
1 cup yellow corn meal
3 1/2 cups cold water
3 teaspoons chicken base or bouillon
1/2 teaspoon salt
1 egg plus 4 egg whites
1 ½ teaspoons baking powder
1/2 cup masa harina (corn flour)
1/8 to 1/4 cup stock or warm water*
Add comment