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Photo: John Autry; Styling: Cindy Barr Photo by: Photo: John Autry; Styling: Cindy Barr

Black Bean and Sweet Potato Tamales with Tomatillo Sauce

Cooking Light NOVEMBER 2011

  • Yield: Serves 12 (serving size: 2 tamales and 1/4 cup sauce)
  • Hands-on:1 Hour, 45 Minutes
  • Total:3 Hours

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.

Nutritional Information

Amount per serving
  • Calories: 297
  • Fat: 9.8g
  • Saturated fat: 4g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 1.2g
  • Protein: 10g
  • Carbohydrate: 47.1g
  • Fiber: 6.6g
  • Cholesterol: 19mg
  • Iron: 3.4mg
  • Sodium: 473mg
  • Calcium: 225mg
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Black Bean and Sweet Potato Tamales with Tomatillo Sauce recipe

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