Healthy Tamales with Chicken and Vegetables

local_grocery_store Ingredients

• 16 dried corn husks, soaked in hot water for 30 minutes
• 1 lb boneless, skinless chicken breasts, cooked and shredded
• 1 onion, finely chopped
• 1 red bell pepper, finely chopped
• 1 zucchini, finely chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp salt
• 2 cups masa harina
• 1 tsp baking powder
• 1 1/2 cups chicken broth
• 2 tbsp olive oil

restaurant_menu Method

1. 1.In a large bowl, mix together the masa harina, baking powder, and salt. Add the chicken broth and olive oil, and stir until a soft dough forms.
2. 2.In a separate bowl, mix together the cooked chicken, onion, bell pepper, zucchini, garlic, cumin, chili powder, and salt.
3. 3.To assemble the tamales, spread a thin layer of masa dough onto a soaked corn husk. Spoon a small amount of the chicken and vegetable mixture onto the dough, then fold the husk around the filling and tie the ends with a strip of corn husk.
4. 4.Place the tamales in a steamer basket and steam for 45-60 minutes, or until the dough is cooked through and the filling is hot and tender.

lightbulb_outline Tips

• chevron_rightTo make these tamales even healthier, use whole grain masa harina and skip the olive oil.
• chevron_rightYou can also add other vegetables to the filling, such as corn, black beans, or spinach.