Angina
Heart Failure
Hypertension
Tamales
Preparation time30 min
Cooking time50 min
Portions4
FromLatin America
Ingredients:
• 2 eggs
• 1 onion
• 1 tomato
• 1 zucchini
• 125 ml milk
• 1 onion
• 1 tomato
• 1 zucchini
• 125 ml milk
• 15 g butter
• 5 g caster sugar
• 4 ears of corn
• Salt and pepper
• 5 g caster sugar
• 4 ears of corn
• Salt and pepper
Instructions:
• Peel and finely chop the onion. Wash and peel and seed the tomato and dice it. Wash and peel the zucchini before cutting it into small cubes as well.
• Remove the leaves from the corn cobs and set aside 4 beautiful soft leaves.
• Scald the corn cobs and remove corn kernels with a knife.
• In a frying pan, melt the butter and sauté the chopped onion.
• Then add the diced tomatoes and zucchini and the sugar. Season lightly and simmer for 5 minutes.
• Meanwhile, beat the eggs into an omelette with the milk.
• Stir in the corn kernels and then the milk and egg mixture in the pan. Continue cooking for 10 minutes over very low heat without stopping stirring.
• Place the corn leaves on a work surface and place the filling in the centre of each one. Fold the two ends of the leaves inwards and roll the tamale over itself to obtain a small package. Tie it with kitchen string.
• In a large pot, place the tamales with a bottom of water and cover to keep the steam.
• Cook for 30 minutes over low heat, making sure there is always water.
• When the cooking is finished, untie the packages and place your tamales on a serving plate.
• Remove the leaves from the corn cobs and set aside 4 beautiful soft leaves.
• Scald the corn cobs and remove corn kernels with a knife.
• In a frying pan, melt the butter and sauté the chopped onion.
• Then add the diced tomatoes and zucchini and the sugar. Season lightly and simmer for 5 minutes.
• Meanwhile, beat the eggs into an omelette with the milk.
• Stir in the corn kernels and then the milk and egg mixture in the pan. Continue cooking for 10 minutes over very low heat without stopping stirring.
• Place the corn leaves on a work surface and place the filling in the centre of each one. Fold the two ends of the leaves inwards and roll the tamale over itself to obtain a small package. Tie it with kitchen string.
• In a large pot, place the tamales with a bottom of water and cover to keep the steam.
• Cook for 30 minutes over low heat, making sure there is always water.
• When the cooking is finished, untie the packages and place your tamales on a serving plate.
| Energy | Total carbs | Sugar | Total fat | Saturated fat | Omega 3 | Fibers | Sodium |
|---|---|---|---|---|---|---|---|
| 265.0 Kcal | 23.6 g | 12.2 g | 9.5 g | 3.7 g | 0.2 g | 5.9 g | 134.6 g |
The nutritionist's advice:
Tamales are steamed and fit perfectly into a balanced meal. For even more balance, serve them with raw vegetables.
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Last modified date: 7/4/2022
