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Corn Tamales With Avocado-Tomatillo Salsa















Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber


18 each corn husks
, plus extra husks to make ties
3 cups corn
fresh, or frozen kernels, thawed
2 cups masa harina
½ cup water
1 teaspoon baking powder
½ teaspoon salt
3 tablespoons canola oil
¼ cup sweet red bell peppers
¼ cup green bell peppers
2 tablespoons yellow onion
teaspoon red pepper flakes
For the salsa:
¼ cup avocados
5 ounces tomatillos
husked under warm running water and chopped
1 tablespoon lime juice
½ teaspoon cilantro
chopped fresh
½ teaspoon jalapeño pepper
seeded, minced
¼ teaspoon salt


Place the corn husks in a bowl of water to soften for 10 minutes. Drain and rinse well.

Pat dry and set aside.

In a food processor, process 2½ cups of the corn kernels until coarsely pureed.

In a large bowl, combine the puréed corn, masa harina, lukewarm water, baking powder, ½ teaspoon salt and oil.

Mix until well blended, using your hands if necessary.

Place a dry nonstick frying pan over medium heat.

Add the bell peppers, onion and remaining ½ cup corn kernels, and sauté until tender-crisp, 6 to 8 minutes.

Stir in the red pepper flakes and remove from the heat.

To assemble a tamale, place 3 tablespoons of masa mixture in the center of a soaked corn husk.

Flatten with your hand and form a small well in the center.

Add 1 tablespoon of the sauteed vegetables to the well.

Fold the long side of the corn husk over the filling to cover, then fold over the ends, overlapping them.

Tie with a thin strip torn from an extra soaked husk.

Repeat to make 18 tamales in all.

In a large pot fitted with a steamer basket, bring 2 inches of water to a boil.

Layer the wrapped tamales in the steamer basket.

Cover with a damp kitchen towel and steam until the filling becomes firm and the tamales are heated through, 50 to 60 minutes.

Add more water as needed.

While the tamales are steaming, make the salsa.

In a small bowl, combine the avocado, tomatillos, lime juice, cilantro, jalapeno and ¼ teaspoon salt.

Toss gently.

To serve, place 3 tamales on each plate.

Accompany each serving with a generous spoonful of salsa on the side.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 129g (4.6 oz)
Amount per Serving
Calories 13052% of calories from fat
 % Daily Value *
Total Fat 8g 12%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 308mg 13%
Total Carbohydrate 5g 5%
Dietary Fiber 3g 10%
Sugars g
Protein 5g
Vitamin A 8% Vitamin C 33%
Calcium 2% Iron 3%
* based on a 2,000 calorie diet How is this calculated?


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