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Recipe

Blue Corn Tamale with Feta

(makes 8 servings)

Blue corn tamales! You betcha, and this one is real goood! It is a variation of my Tamale with Potatoes and I get even better raves with this recipe. Did you know that blue corn was being served to hungry tummies many years before the nouvelle Southwestern cuisine came on the restaurant scene? It dates back over a thousand years with the Anasazi Indians. The Hopi, Navajo, and Zuni Indians of New Mexico feasted on blue corn for over 300 years and believe that the special blue gave them long life and strength. Blue corn is more than 20% higher in protein, plus higher in zinc and iron than their other corn cousins. If blue corn is not treated with alkaline, it will turn pink when cooked. The Pueblo Indians use the ash from the juniper berries to solve this problem. But you knew that anyway, didn't you? Enjoy!

Chef Bill Warren.

Prep time: 1 hour, 25 minutes

8Anaheim chiles
1onion, julienned
4garlic cloves, minced
1jalapeņo chile, seeded and minced
1carrot, julienned
1/2pound mushrooms, sliced
2tablespoons fresh oregano, chopped
1zucchini, julienned
2cups nonfat plain yogurt
6large egg whites
1tablespoon cumin powder
3cups corn kernels, removed from the cob
1cup blue corn meal
1teaspoon black pepper
4ounces part skim milk mozzarella cheese, grated
3ounces feta cheese, grated
1recipes Shiitake Tomatillo Salsa (recipe follows)
6tablespoons cilantro, chopped

  1. Preheat oven to 375°F.
  2. Roast the Anaheim chiles over a grill, open flame, or broiler. Place in a paper or plastic bag for 10 minutes to sweat. Clean the peppers under running cool water to remove the charred skin and seeds. Set aside.
  3. In a saute pan over medium high heat, saute onion until golden, about 3 minutes. Add garlic, jalapeņo, and carrot. Cook 3 to 4 minutes, stirring. Add mushrooms, oregano, and zucchini; cook 2 minutes longer. Place in a separate bowl and set aside.
  4. Place the yogurt, egg whites, cumin, and corn in a blender or food processor. Blend until smooth. Add to the bowl with the sauteed veggies. Add the blue corn meal, pepper, and cheeses. Mix to combine very well.
  5. Lightly spray a large casserole with cooking spray. Line the bottom with the roasted chiles and pour the veggie/yogurt mixture gently into the casserole, smoothing to even the top. Cover with a lid or foil and bake for 55 to 60 minutes, until a tester inserted near the center comes out almost clean. Uncover and continue to bake for another 5 to 10 minutes to toast the top and casserole is done.
  6. Remove from oven and cool on a rack for 10 minutes before dividing into 8 equal portions.
  7. Serve with Shiitake Tomatillo Salsa (recipe follows) and chopped cilantro.
Note: you can substitute for the Anaheim chiles with canned whole Ortega chiles. At the Ranch we serve this with parsnip puree, steamed spinach, and spiced sweet potato puree. Enjoy!!

Per serving (tamale casserole only):195 calories (25% calories from fat), 15 g protein, 6 g total fat (3.3 g saturated fat), 24 g carbohydrate, 3 g dietary fiber, 18 mg cholesterol, 358 mg sodium
Exchanges:1 medium fat meat, 1 carbohydrate (1 bread/starch), 1 vegetable



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