Low Fat Chicken Tamales Recipes

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

CHICKEN TAMALES

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.

CHICKEN TAMALE CASSEROLE (COOKING LIGHT)

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.

CHICKEN TAMALES

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.

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!

CHICKEN TAMALE CASSEROLE

Steps:

• Combine masa harina, baking powder, and salt in a small bowl and stir to combine.
• Place vegetable shortening in the bowl of a stand mixer and whip on medium-high speed until fluffy.
• Mix in 1/3 of the masa harina mixture on medium speed, about 2 minutes. Mix in 1/2 of the chicken broth and mix until combined. Add 1/3 of the masa marina mixture, and mix about 2 minutes. Pour in the remaining broth and mix an additional 2 minutes. Add in the remainder of the masa mixture and mix about 5 minutes. The mixture will be a slightly thick batter. Allow to stand while the filling is prepared.
• Preheat the oven's broiler. Place poblano chiles directly on the oven rack under the broiler and broil until the skin is blackened and bubbly. Turn the peppers to blacken the skin on all sides, about 8 minutes total.
• Place broiled peppers in a paper bag, close the bag, and allow the peppers to steam inside the bag, about 10 minutes.
• When peppers are cool enough to touch, remove the skins. Cut the peppers open and remove the seeds and membranes. Slice into 1/4-inch thick slices.
• Heat 1 tablespoon olive oil in a large skillet over medium heat. Add onions and cook until softened, 2 to 3 minutes.
• While the onions are cooking, use some more olive oil to grease a 10x10-inch baking dish, and preheat the oven to 375 degrees F (190 degrees C).
• Add garlic to the skillet and cook about 1 minute. Stir in sliced poblano peppers, fire-roasted tomatoes and juice, green chiles, capers, cumin, and cloves. Cook for 4 minutes. Stir in cooked chicken and continue to cook, stirring occasionally, about 5 minutes.
• Pour filling into the prepared dish.
• Carefully and evenly spread the masa harina mixture on top of the filling.
• Remove excess water from each corn husk and place on top of the masa mixture, overlapping as necessary. Cover the dish tightly with aluminum foil.
• Bake in the preheated oven for 1 hour.
• Remove foil and corn husks. Sprinkle on Monterey Jack cheese and return to the oven until the cheese melts, about 5 minutes.
• Top with avocado slices, black olives, chopped tomatoes, sour cream, and green onions to taste. Serve warm.