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Trans-fat Free, High Fiber


1 ½ pounds beef
1 ½ pounds pork
2 cups water
4 cloves garlic
1 cup chickpeas (garbanzo beans)
3 tablespoons olive oil
4 each tomatoes
4 each onions
2 each green bell peppers
½ teaspoon hot chili peppers
ground dried
4 tablespoons parsley leaves
4 teaspoons salt
3 tablespoons vinegar
1 teaspoon granulated sugar replacement
2 teaspoons capers
½ cup raisins, seedless
½ cup olives
sliced stuffed
3 cups cornmeal
4 cups water
cup butter
2 large eggs


Combine beef, pork, water, and garlic in a saucepan.

Bring to a boil and cook over medium heat for 45 minutes.

Drain and chop coarsely.

Add the chickpeas, mixing lightly.

Heat the oil in a large skillet.

Add the tomatoes, onions, peppers, chile, parsley, 2 teaspoon of salt, vinegar, sugar and the meat mixture.

Cook over low heat for 15 minutes stirring occasionally.

Add the capers, raisins, and olivs.

Mix lightly, set aside.

Mix the cornmeal with a little cold water.

Add to the boiling water in a saucepan, stirring constantly.

Add the butter and remaining salt.

Cook over low heat for 15 minutes.

Remove from the heat and add the eggs, beating until a smooth dough is formed.

Butter a 3-qt round or square baking dish.

Line it with ⅔ of the cornmeal mixture and pour the meat mixture into it.

Spread the remaining corn meal on top.

Cover the dish with a piece of foil and tie it.

Place in a pan of water.

Bake at 350 deg. F for 1 hour.

Venezuelan method:

The dish is prepared in teh form of tamales.

Banana leaves are used for warpping the hallacas, but foil or parchment paper will serve as a substitute.

Cut 10in squares of either.

Spread about 4 tbsp of the cornmeal dough in the center and press as thin as possible.

Place 2 tbsp of the meat mixture on the dough and fold over, sealing the edges as well as possible.

If the dough breaks, patch it with a little more dough.

Fold the paper around the hallacas carefully and tie securely.

If foil is used, it is not necessary to tie it.

Boil in a large saucepan of salted water for 1½ hours.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 827g (29.2 oz)
Amount per Serving
Calories 109444% of calories from fat
 % Daily Value *
Total Fat 53g 82%
Saturated Fat 20g 102%
Trans Fat 0g
Cholesterol 293mg 98%
Sodium 1969mg 82%
Total Carbohydrate 27g 27%
Dietary Fiber 10g 39%
Sugars g
Protein 151g
Vitamin A 31% Vitamin C 91%
Calcium 12% Iron 46%
* based on a 2,000 calorie diet How is this calculated?


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