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:

• 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!

Steps:

• Cover corn husks with cold water; soak until softened, at least 2 hours., Place chicken, onion, salt and garlic in a 6-qt. stockpot. Pour in 3 qt. water; bring to a boil. Reduce heat; simmer, covered, until chicken is tender, 45-60 minutes. Remove chicken from broth. When cool enough to handle, remove bones and skin; discard. Shred chicken. Strain cooking juices; skim fat. Reserve 6 cups stock., For dough, beat shortening until light and fluffy, about 1 minute. Beat in small amounts of masa harina alternately with small amounts of reserved stock, using no more than 2 cups stock. Drop a small amount of dough into a cup of cold water; dough should float. If not, continue beating, rechecking every 1-2 minutes., For filling, heat oil in a Dutch oven; stir in flour until blended. Cook and stir over medium heat until lightly browned, 7-9 minutes. Stir in seasonings, chicken and remaining stock; bring to a boil. Reduce heat; simmer, uncovered, stirring occasionally, until thickened, about 45 minutes., Drain corn husks and pat dry; tear 4 husks to make 20 strips for tying tamales. (To prevent husks from drying out, cover with a damp towel until ready to use.) On wide end of each remaining husk, spread 3 tablespoons dough to within 1/2 in. of side edges; top each with 2 tablespoons chicken filling and 2 teaspoons olives. Fold long sides of husk over filling, overlapping slightly. Fold over narrow end of husk; tie with a strip of husk to secure., Place a large steamer basket in the stockpot over water; place tamales upright in steamer. Bring to a boil; steam, covered, adding hot water as needed, until dough peels away from husk, about 45 minutes.

Steps:

• Prepare your tacos/tortillas as directed on the packaging.
• Place your onions, green peppers, and oil into a non-stick pan/skillet on medium/medium-high heat and cook until the onions are soft. Add in the garlic and chopped roasted red peppers. Cook until the garlic is fragrant (don't let it burn).
• Move the veggies to the edge of the pan and place your ground chicken in the center. You'll want to keep breaking apart the meat as it cooks.
• In the meantime prepare your Taco sauce by combining in a small bowl your spices and corn starch. Then, add water and Tabasco sauce, stir well to combine.
• Just as the chicken finishes cooking (roughly 5-12 minutes) stir to combine all the veggies and the chicken together, breaking apart any large pieces of chicken. Add your sauce mixture and stir together. The sauce will thicken, coating the chicken mixture, add additional water/broth if needed one tablespoon at a time. Allow the sauce to cook through. Cover and set aside.
• Now you're ready to assemble your tacos. Spoon about 2-3 tablespoons of the meat mixture into your shells, top with cheese, guacamole, tomatoes, lettuce, and enjoy!