Low Fat Chicken Tamales Recipes

Steps:

• Place the corn husks in warm water; soak for 30 minutes, or until they're soft and pliable.
• While the husks soak, stir together the chicken, cheese, cilantro, peas, olives and salsa in a bowl. Add the cornmeal mix and stir until combined.
• Remove 2 corn husks from the water. Tear into 12 thin strips for tying up the tamales; set aside.
• Unfold a soaked husk, wide-end up, on a work surface. Starting at the top edge, spoon 2/3 cup filling down the center and mold into a 4-by-2-inch rectangle, leaving room at the bottom for folding.
• Roll up the tamale jelly roll-style to enclose the filling. Fold up the bottom end of the husk and tie with one of the strips of husk. Repeat with the remaining husks, filling and ties.
• Add 1 inch of water to a deep pot with a tight-fitting lid; place a steamer basket in the pot. Arrange the tamales upright (closed-end down) in the basket. Bring the water to a boil over medium-high heat; cover and steam the tamales for 25 minutes, adding more water as needed.
• Carefully remove the tamales from the steamer and let stand for 5 minutes. Transfer to a platter; untie and open the husks, then garnish the tamales with chopped fresh cilantro.
• Photography by Jim Franco

Steps:

• Soak the corn husks in a bowl of hot water, using a plate to keep them submerged, until pliable, 1 hour.
• Meanwhile, make the filling: Bring the bouillon powder and 4 cups water to a simmer in a medium pot over medium heat. Add the chicken and simmer until cooked through, 12 to 15 minutes. Remove the chicken and let cool; cut into small pieces. Reserve the broth.
• Puree the cilantro and 1 1/4 cups of the reserved broth in a food processor until smooth (save the remaining broth for another use). Transfer to a medium pot. Add the garlic, cumin and salsa and bring to a simmer over medium heat; cook until slightly reduced, about 12 minutes. Stir in the chicken and season with salt. Remove from the heat and let cool.
• Make the dough: Soak the ancho chile in hot water until soft, about 15 minutes. Drain the chile, then mince to make a paste. Combine the chile paste, masa harina, lard, 2 2/3 cups warm water and 2 teaspoons salt
• in a bowl. Mix with your hands (or use a mixer with the paddle attachment) 10 to 15 minutes, or until a marble-size ball of dough floats in water.
• Drain the husks and pat dry. Starting 1/2 inch from the wide end, spread about 3 tablespoons of the dough down a husk, leaving a 1-inch border on the sides. Spoon about 2 tablespoons of the chicken filling down the center of the dough, then fold in the sides of the husk, wrapping the dough around the filling. Fold up the narrow end of the husk. Repeat with the remaining husks, dough and filling.
• Set a steamer basket in a large pot filled with 1 to 2 inches of water. Arrange the tamales standing up in the steamer, folded-side down. Bring the water to a boil over medium-high heat, then cover and steam until the tamales pull away from the husks, about 1 hour. Remove from the steamer and let cool slightly before unwrapping.

Steps:

• Place corn husks in a bowl, cover with boiling water, and soak for 30 to 60 minutes. Drain, place on a work surface, and cover with a clean, damp towel.
• Place chicken in a pot, season with salt, and cover with water. Bring to a boil over medium-high heat, reduce heat, cover, and simmer until chicken is cooked through, 20 to 25 minutes. Drain chicken and shred with 2 forks.
• Place tomatillo and serrano peppers in a pot while chicken is cooking, cover with water, and bring to a boil. Cook until tomatillos are soft and have changed color, but are not falling apart, 3 to 5 minutes.
• Combine tomatillos, serrano peppers, onion, cilantro, and garlic in a blender; blend into a smooth sauce.
• Heat 1 tablespoon butter in a saucepan over medium heat and add tomatillo sauce. Cook until sauce has slightly thickened, 3 to 5 minutes. Add shredded chicken and season filling with salt.
• Beat remaining butter in a large bowl with an electric mixer until creamy. Add chicken broth, masa harina, baking powder, and 1 1/2 teaspoons salt and beat well until combined and the consistency of cookie dough. Test if the masa is ready by dropping a small ball of masa into a glass of cold water; if it floats, it's ready, if not, keep beating for a little longer.
• Select 1 wide corn husk or 2 small ones. Spread about 2 tablespoons masa mixture onto the the corn husk, filling it up to 2 inches from the bottom and 1/4 inch from the top. Add 1 tablespoon of filling down the center of the masa mixture. Fold sides of husk together, one over the other. Fold the bottom of the husk over the seam of the 2 folded sides. Repeat with remaining husks.
• Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add tamales with the open side up and cook until filling is heated through and separates from the husk, about 1 hour. Let tamales stand for 15 minutes before serving.

Steps:

• Preheat oven to 400°F.
• Combine 1/4 cup cheese and next 7 ingredients (through chiles), stirring just until moist. Pour mixture into a 13 x 9-inch baking dish sprayed with cooking spray.
• Bake at 400°F for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.

Steps:

• Unwrap corn husks, remove any corn silk, and place husks into hot water to soak. You can add spices to the bath (3 tsp ground onion, 3 tsp ground garlic, 2 tsp fresh oregano, 1 tsp cumin). Cover the bowl and let the husks soak 2 - 3 hours, until very pliable.
• Cut visible fat from chicken breast and split (to give you two large chicken breast filets). Place chicken in a medium (2 1/2qt.) stock pot. Roughly chop tomatoes, bell pepper, onion, and garlic. Place on chicken. Split one jalapeno and remove seeds and pith. Dice, then add to pot. Place second jalapeno, whole, into pot with two bay leaves. Add enough water to cover the chicken and vegetable (about 2 - 3 cups). Sprinkle one teaspoons chicken bouillon, 1/2 tsp fresh oregano, 1/4 tsp cumin, 1/4 tsp black pepper, and 1/4 tsp red pepper flakes on top. Stir broth to distribute seasonings.
• Bring pot to a boil, then reduce to a simmer for 3 - 4 minutes. Turn the heat off, cover, and let it sit 20 - 30 minutes, until chicken is bright white and cooked through.
• Remove the chicken to a bowl. Remove and discard the bay leaves, retain the jalapeno (de-stem and de-seed then chop). Place remaining vegetables into a blender, and blend until nearly smooth. Some chunks are okay. Add a dash or two of Tobasco or your favorite hot sauce for a little extra kick. Set this mixture aside. Don't throw out the broth!
• Using forks or by hand, pull the chicken breast apart into strings. Once all the breast is "stringy," chop to bite size pieces. Mix the chicken with about 1/2-cup of the salsa you just made (this is a guess, you want the chicken moistened but not soggy with salsa. Err on the dry side). Set aside.
• To make the masa mix 3-cups of maseca (instant tamale/tortilla mix) with 1 tsp baking powder and 1/2 tsp salt. Stir to combine. Separately, stir 1/2-cup yogurt into 2 1/2 cups left over poaching broth (add water if you don't have enough left over broth). Once liquids are combined, stir them into the masa mix. You want to achieve a wet dough consistency-- not quite cake batter, but not bread. Sort of like a quick bread.
• To assemble the tamales: place one or two corn husks (depending on size) on a flat surface,. Pat off any excess water. Scoop two tablespoons of masa into the center, and spread it to 1/4" thick, leaving plenty of room around the edges. Scoop 1 tablespoon of chicken mixture onto the masa, and spread in a line. Bring one side of the masa over the filling to meet the other side. Squish together and roll, tucking in the sides. Repeat until all the masa is used.
• To steam the tamales: place tamales in a large steamer that has been filled to the appropriate level with the left-over corn husk bath water. Line tamales across one way, then turn 90º and line them the other way. Stack the tamales until all are in the pot. Cover the tamales with a heavy cloth (to absorb the condensation), then place the lid on top. Bring the pot to a boil, then simmer and steam for 2 - 3 hours, or until the masa pulls away from the corn husk easily.
• To finish tamales in the oven: Line tamales up on the racks of the oven. Convection bake for approximately twenty minutes at 325º.
• Serve hot and with the left over salsa!