Low Fat Chicken Tamales Food

CHICKEN TAMALES

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

GREEN CHILE CHICKEN TAMALES

Steps:

• Filling Directions:.
• Place husks in large pot or large bowl; add water to cover. Place heavy plate on husks to keep submerged. Let stand until husks soften, turning occasionally, at least 3 hours and up to 1 day - I find that over-night is perfect.
• Preheat boiler. Line heavy baking sheet with foil. Arrange tomatillos on prepared sheet and broil until tomatillos blaken in spots, turning once (about 5 minute per side). Transfer tomatillos and any juices on sheet to processor and cool.
• Add chiles and garlic to processor and blend until smooth puree forms.
• Heat oil on medium sauce pan over medium-high heat. Add tomatillo puree and boil 5 minutes, stirring often.
• Add broth and reduce heat to medium; simmer until sauce coats spoon thickly and is reduced to 1 cup, stirring occasionally, about 40 minutes.
• Season with salt and mix in chicken and cilantro (can be made 1 day ahead, cover and chill).
• I usually double this portion of the recipe and freeze half, it holds very well in the freezer.
• Dough Directions:.
• Using electric mixer, beat shortening (with salt and baking powder if using) in large bowl until fluffy.
• Beat in fresh masa or masa harina mixture in 4 additions.
• Reduce speed to low and gradually beat in 1 1/2 cups broth, forming tender dough. If dough seems firm, beat in enough broth, two tablespoons at a time to soften.
• Fill bottom of pot with steamer insert with enough water (about two inches) to reach bottom of insert. Line bottom of insert with some softened corn husks.
• Tear 3 large husks into 1/4-inch-wide strips to use as ties and set aside. This isn't necessary, I only do it when I want to make the tamales look "pretty".
• Open 1 large husks on work surface. Spread 1/4 cup dough in 4-inch square in center of each, leaving 2-3-inch plain border at narrow end of husk.
• Spoon heaping tablespoon filling in strip down center of dough square. Fold sides of husk towards center and the narrow bottom end up so that the chicken mixture is "contained" in the center of dough and husk. This is where you can tie them with a strip of husk, but I find it isn't necessary. Leave wide end of tamale open.
• Stand tamales in steamer basket, open end UP. Repeat with more husks, dough and filling until all filling has been used. If necessary, to keep tamales upright in steamer, insert pieces of crumpled foil between them.
• Bring water in pot to boil, cover and steam tamales until dough is firm to touch and separates easily from husk, adding more water to pot as necessary, about 45 minutes.
• Let stand 10 minutes.
• Can be made 2 days ahead. Cool one hour, cover and chill. Before serving, re-steam tamales until hot, about 35 minutes.

LOW FAT CHICKEN TAMALES

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!