• Prep Time:
  • Cooking Time:
  • Serves: 1 Servings

Maya Corn and Bean Tamales

  • Recipe Submitted by on

Category: Vegetarian, Low Fat

 Ingredients List

  • 1 cup dried beans, presoaked ;Water 2 cups masa flour (not masa dough)
  • or corn meal 1 teaspoon salt
  • In pot cook beans in water several hours until they begin to fall apart.
  • Results should be about 4 cups of beans and liquid.
  • If using masa flour, let beans cool, then mix well with masa flour and
  • salt. If using corn meal, poiur boiling beans on cornmeal and stir
  • furiously, then add salt.
  • Form corn-bean dough into balls about 2 inches in diameter, wrap in corn
  • husks or foil and steam 1 hour.
  • Makes about 20 2 inch tamales.
  • From: sally charette . Fatfree Digest [Volume 8
  • Issue 56] Formatted by Sue Smith, S.Smith34, TXFT40A@Prodigy.com using
  • : Just saw this recipe in today's _L.A. Times_. I've been looking for
  • something like this. It explains that in pre-Columbian times, the Mayans
  • didn't use lard in their tamales. change anything in this recipe and
  • haven't tried it yet, but it looked like it should be shared! The recipe
  • apparently comes from "Americas First Cuisines" (University of Texaz:
  • $14.95 paper/ $35.00 cloth, 288 pp ) by Sophie Coe :"
  • File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip


Recipe via Meal-Master (tm) v8.05

Title: Maya's Chicken Fingers with Two Dips
Categories: Appetizers, Low fat, Kids
Yield: 4 Servings

4 Boneless skinless chicken
-breast halves, (about 4 oz
2 lg Eggs, lightly beaten
2 tb Low fat milk
Salt and freshly ground
-pepper, to taste
Salsa Dip
1 c Low-fat sour cream*
3 tb Mild salsa, (up to 5)
1 tb Lime juice, optional
Barbecue Dip
1/2 c Catsup
2 tb Honey or maple syrup
1/2 ts Ground cinnamon
1 pn Nutmeg
1 ds Tabasco sauce, optional

*or plain yogurt.

Preheat oven to 400°F. Cut the chicken into thin, finger-size strips. In a
small bowl, bet the eggs, milk, salt and pepper. Add the chicken strips and
let them soak for about 5 minutes. Place the bread crumbs on a plate.
Lightly dredge the chicken in the bread crumbs. Place the chicken strips on
an ungreased baking sheet and bake for 8 minutes, until golden brown.
Remove from the oven and flip over. Bake another 8 minutes, until golden
brown on this side as well. (If you have cut them very thin, you may need
to cook for only 12 to 14 minutes total.) Serve hot or at room temperature.
To make salsa dip: In a small bowl, mix the sour cream or yogurt with the
salsa and lime juice if needed. To make barbecue dip: In a small bowl, mix
the catsup, honey, cinnamon, nutmeg and Tabasco if needed. Serve cold or at
room temperature.

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