Prawn Tamales

Gluten Free
Health score
14%
Prawn Tamales
45 min.
30
149kcal

Suggestions

Ingredients

  • halves garnishes: avocado sliced
  • 0.8 teaspoon double-acting baking powder 
  • 21 ounce condensed chicken broth undiluted canned
  • 30 servings cilantro-lime cream sauce 
  • ounce corn husks ( 30)
  • cups corn masa mix instant
  • cup corn oil 
  • 20 ounce pkt spinach frozen cooked drained chopped
  • ounces jack cheese shredded
  •  poblano chiles cleaned peeled cut into strips
  • ounces cheddar cheese shredded
  • 30 large shrimp deveined peeled

Equipment

  • bowl
  • steamer basket

Directions

  1. Soak corn husks in hot water about 30 minutes or until softened.
  2. Drain and pat dry.
  3. Place masa in a large bowl, and gradually add chicken broth; knead until smooth. Stir in baking powder and corn oil.
  4. Place 1 large or 2 small, overlapping corn husks open on a work surface.
  5. Spread 2 tablespoons masa mixture in center, leaving about 2 inches bare at top and bottom.
  6. Layer 1 prawn, 1 pepper strip, 1/2 tablespoon each cheddar and Jack cheese, and 1 tablespoon spinach in center. Fold over sides, and then fold up the top and bottom. Tie with string or strip of corn husk to secure. Repeat with remaining husks.
  7. Fill a steamer basket with tamales, upright in layers. Cook over simmering water 60 to 90 minutes, replenishing water as needed, until the husk just pulls away from the masa without sticking.
  8. Open corn husk, and top tamale with Cilantro-Lime Cream Sauce.
  9. Garnish, if desired.

Nutrition Facts

Calories149kcal
Protein19.5%
Fat36.32%
Carbs44.18%

Properties

Glycemic Index
6.53
Glycemic Load
0.12
Inflammation Score
-9
Nutrition Score
13.626087103201%

Flavonoids

Luteolin
0.75mg
Kaempferol
0.01mg
Quercetin
0.35mg

Nutrients percent of daily need

Calories:148.78kcal
7.44%
Fat:6.19g
9.53%
Saturated Fat:2.46g
15.39%
Carbohydrates:16.95g
5.65%
Net Carbohydrates:14.89g
5.41%
Sugar:0.98g
1.09%
Cholesterol:27.22mg
9.07%
Sodium:186.1mg
8.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.48g
14.96%
Vitamin K:72.42µg
68.97%
Vitamin A:2416.42IU
48.33%
Vitamin B1:0.31mg
20.94%
Folate:70.98µg
17.74%
Vitamin C:13.8mg
16.73%
Vitamin B2:0.26mg
15.27%
Calcium:147.75mg
14.78%
Phosphorus:129.61mg
12.96%
Manganese:0.25mg
12.74%
Iron:1.97mg
10.97%
Vitamin B3:2.11mg
10.57%
Magnesium:40.71mg
10.18%
Selenium:6.32µg
9.03%
Vitamin B6:0.17mg
8.35%
Fiber:2.06g
8.26%
Zinc:1mg
6.69%
Vitamin E:0.92mg
6.14%
Copper:0.12mg
6.06%
Potassium:185.08mg
5.29%
Vitamin B12:0.11µg
1.86%
Vitamin B5:0.11mg
1.09%
Source:My Recipes