Black Bean and Sweet Potato Tamales with Tomatillo Sauce

Black Bean and Sweet Potato Tamales with Tomatillo SauceRecipe
Photo: John Autry; Styling: Cindy Barr

Yield:

Serves 12 (serving size: 2 tamales and 1/4 cup sauce)
Total time: 3 Hours

Recipe from

Cooking Light

Recipe Time

Hands-on: 1 Hour, 45 Minutes
Total: 3 Hours

Nutritional Information

Calories 297
Fat 9.8 g
Satfat 4 g
Monofat 2.6 g
Polyfat 1.2 g
Protein 10 g
Carbohydrate 47.1 g
Fiber 6.6 g
Cholesterol 19 mg
Iron 3.4 mg
Sodium 473 mg
Calcium 225 mg

Ingredients

24 dried cornhusks
Filling:
1 (1-pound) sweet potato
2 teaspoons extra-virgin olive oil
1 cup chopped onion
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1 (15-ounce) can black beans, rinsed and drained
1 (4-ounce) can chopped green chiles, drained
1 1/4 cups (5 ounces) preshredded reduced-fat Mexican cheese blend
1/4 cup chopped fresh cilantro
Masa dough:
2 cups organic vegetable broth
1 1/2 cups frozen corn kernels, thawed
3 3/4 cups masa harina
1 1/2 teaspoons baking powder
1/4 teaspoon salt
1/4 cup butter, melted
Tomatillo sauce:
2 teaspoons extra-virgin olive oil
1 cup chopped onion
1 jalapeño pepper, seeded and chopped
3 garlic cloves, minced
1 pound fresh tomatillos, husked and rinsed (about 8)
1/3 cup organic vegetable broth
2 tablespoons chopped fresh oregano
1 teaspoon ground cumin
1 teaspoon chipotle chile powder
1/4 teaspoon salt
1/2 cup cilantro leaves

Preparation

1. Place corn husks in a large bowl; cover with water. Weight husks down with a can; soak 30 minutes. Drain.

2. Preheat oven to 400°.

3. To prepare filling, pierce potato with a fork; wrap in foil. Bake at 400° for 1 hour or until tender. Peel potato; mash. Heat 2 teaspoons oil in a skillet over medium-high heat. Add 1 cup onion; sauté 4 minutes. Add 1 teaspoon cumin and cinnamon; sauté 30 seconds. Add beans and green chiles; sauté 2 minutes. Remove from heat. Combine potato, bean mixture, cheese, and chopped cilantro.

4. Increase oven temperature to 450°.

5. To prepare masa dough, combine 2 cups broth and corn in a blender; process until smooth.

6. Lightly spoon masa harina into dry measuring cups; level with a knife. Combine masa harina, baking powder, and salt. Add broth mixture and butter to masa mixture; stir until a soft dough forms. Cover.

7. To prepare sauce, heat 2 teaspoons oil in a medium saucepan over medium-high heat. Add 1 cup onion, jalapeño, and garlic; sauté 2 minutes. Add tomatillos and next 5 ingredients (through 1/4 teaspoon salt); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Cool slightly.

8. Place tomatillo mixture and cilantro leaves in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to prevent splatters). Blend until smooth.

9. To assemble, working with 1 husk at a time, place 3 tablespoons masa dough in center of husk about 1/2 inch from top, and press dough into a 4 x 3-inch rectangle. Spoon 2 tablespoons bean mixture down 1 side of dough. Fold husk over tamale, being sure to cover the filling with dough; fold over 1 more time. Fold bottom end of husk under. Place the tamale, seam side down, on the rack of a broiler pan lined with a damp towel. Repeat the procedure with remaining husks, dough, and bean mixture. Cover filled tamales with another damp towel. Pour 2 cups hot water in the bottom of a broiler pan; top with prepared rack.

10. Steam at 450° for 1 hour, adding water as necessary to maintain a depth of about 1/2 inch. Let stand 10 minutes. Serve with sauce.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.