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This recipe uses stone-ground cornmeal, a good source of fiber.

Serves 4

This recipe uses stone-ground cornmeal, a good source of fiber. Store unused cornmeal in the freezer.

In a bowl of water, soak corn husks for 1 hour.

Heat a large skillet over medium heat. Add oil and saute chicken breasts for 2 minutes a side, or until golden brown. Remove chicken from pan. Add vegetables except garlic to the pan and saute for 10 minutes, or until lightly browned. Add garlic and saute another 2 minutes.

Add chicken back to pan and add vegetable stock and spices. Reduce heat to simmer. Cover and cook for 20 minutes, or until the chicken's internal temperature is 165 F. Remove chicken and let it cool.

Add stone-ground cornmeal (masa) to remaining liquid and cook until liquid is completely absorbed. Set aside.

Pull chicken apart. Drain corn husks well and pat dry. Lay out husks and flatten. Spread masa mix on each. Divide pulled chicken between the husks. Top with vegetables. Fold husks and roll like a burrito.

Bake tamales at 375 F for about 15 minutes or steam them in a covered colander over boiling water for about 30 minutes. Or wrap tamales in nonstick foil and grill them for about 5 minutes. Be sure to cook until a minimum internal temperature of 165 F is reached.

Unwrap to eat.

• 12 dried corn husks
• 1 tablespoon canola oil
• 2 boneless, skinless chicken breasts, about 12 ounces total (9 ounces cooked)
• 1 large yellow onion, diced
• 2 red bell peppers, roasted and diced
• 2 ribs celery, diced
• 1 fresh chile, finely diced
• 4 cloves garlic, finely diced
• 2 cups low sodium vegetable stock
• 1 tablespoon ground black pepper
• 1 tablespoon cumin seed
• 1 tablespoon minced fresh oregano
• 1/2 cup plus 2 tablespoons stone-ground cornmeal (masa)

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving