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I eat healthily

I eat healthily

culinary inspiration


Preparation time:
30 min
Cooking time:
50 min
For 4 people
Latin america


2 eggs
1 onion
1 tomato
1 zucchini
125 ml milk
15 g butter
5 g caster sugar
4 ears of corn
Salt and pepper


Peel and finely chop the onion. Wash and peel and seed the tomato and dice it. Wash and peel the zucchini before cutting it into small cubes as well.
Remove the leaves from the corn cobs and set aside 4 beautiful soft leaves.
Scald the corn cobs and remove corn kernels with a knife.
In a frying pan, melt the butter and sauté the chopped onion.
Then add the diced tomatoes and zucchini and the sugar. Season lightly and simmer for 5 minutes.
Meanwhile, beat the eggs into an omelette with the milk.
Stir in the corn kernels and then the milk and egg mixture in the pan. Continue cooking for 10 minutes over very low heat without stopping stirring.
Place the corn leaves on a work surface and place the filling in the centre of each one. Fold the two ends of the leaves inwards and roll the tamale over itself to obtain a small package. Tie it with kitchen string.
In a large pot, place the tamales with a bottom of water and cover to keep the steam.
Cook for 30 minutes over low heat, making sure there is always water.
When the cooking is finished, untie the packages and place your tamales on a serving plate.
Energy Total carbs Sugar Total fat Saturated fat Omega 3 Fibers Sodium
265.0 Kcal 23.6 g 12.2 g 9.5 g 3.7 g 0.2 g 5.9 g 134.6 g

The nutritionist's advice:

Tamales are steamed and fit perfectly into a balanced meal. For even more balance, serve them with raw vegetables.