How to make Tamales from Panama

masa harina

🥗Healthier: whole wheat flour

💰Cheaper: cornmeal

Whole wheat flour adds fiber while cornmeal is often less expensive.

pork

🥗Healthier: turkey

💰Cheaper: chicken

Turkey is leaner, and chicken is often more affordable.

chicken

🥗Healthier: tofu

💰Cheaper: beans

Tofu is a plant-based protein, while beans are budget-friendly.

chicken broth

🥗Healthier: vegetable broth

💰Cheaper: water with seasonings

Vegetable broth is lower in calories, and seasoned water is cost-effective.

Prepare banana leaves for wrapping.

Cut pork tenderloin into small pieces.

Boil 6 lb of corn until cooked.

In a bowl, mix chopped onions, garlic, cilantro, and oil (about 2 tablespoons).

Add chicken base (about 3-4 packets) to the mixture and mix well.

Season the mixture with salt and black pepper to taste.

Shred the cooked chicken thighs by hand.

Combine the shredded chicken with the mixture of onions, garlic, cilantro, and chicken base.

Prepare a sauce by mixing tomato sauce and tomato paste together.

Spread the masa mixture onto banana leaves, add a spoonful of the meat mixture, and wrap them up.

Steam the wrapped tamales for 10 minutes.

Cooking Techniques

Equipment Needed

Spice Level: