serving size 2 tamales

calories 140

total fat 7g.

total carb 15g.

dietary fibre 2g.

Tamale Beef Filling (other meats work as well)
• 1 lb. very lean ground beef (4% fat)
• 1 tsp. ground cumin
• 1 tsp. garlic powder
• 1/2 tsp. salt
• 2 tsp. lemon juice
• 2 Tbsp. olive oil

  optional, but recommended

• 1 Tbsp. grated onion
• 1 tsp. ground cayenne pepper

   You can cook the meat in either of two ways: sauté in a skillet; boil in a saucepan. I prefer boiling because it is easier, less fatty, and makes a softer meat filling. But you choose. Use about two cups of water for boiling; break up the meat by stirring, and simmer it for about ten minutes or so.
   Strain the meat, but reserve the liquid for use in the tamale dough. Store meat and liquid in the refrigerator temporarily. When the liquid is cold, the fat can be removed from the top with a fork. Simple.

Tamale Dough
• 1 cup masa flour
• 1/2 tsp. salt
• 1/2 tsp. baking powder
• 2 Tbsp. lard or olive oil
• liquid from the filling preparation
• (1 can chicken broth)

   When you're ready, add about a half-cup of the reserved filling boil water and mix thoroughly. The dough will get firm as the masa absorbs the liquid. After a minute or two, add more liquid and stir again. The goal is a dough that is thoroughly wet, but still firm enough to spread with a fork. If you don't have enough of the boil water you can use some of the chicken broth (Hey! or water!). Cover and refrigerate for a half hour.