Embark on a captivating journey through the vibrant tapestry of Honduran culture with 'Catrachas.' Delve into the heart and soul of Honduras, affectionately known as the 'Catracho' nation, as we unravel its rich history, diverse traditions, and the indomitable spirit of its people. From the rhythmic beats of Garifuna music to the savory aromas of traditional Honduran cuisine, this documentary explores the multifaceted identity of Honduras, celebrating its resilience, creativity, and unwavering sense of community. Join us as we discover the captivating allure of the 'Catrachas' – a testament to the enduring legacy and dynamic essence of Honduras.

Ingredients:

• 2 cups masa harina (corn flour)
• 1 cup chicken broth
• 1/2 cup vegetable shortening or lard
• 1 teaspoon salt
• 1 teaspoon baking powder
• 1 teaspoon ground annatto (achiote) seeds (optional, for color)
• 1 cup cooked and shredded chicken or pork
• 1/2 cup diced potatoes
• 1/2 cup diced carrots
• 1/4 cup diced bell peppers
• 1/4 cup green peas
• 1/4 cup raisins
• 1/4 cup sliced olives
• Banana leaves, cut into large squares (for wrapping)
• Kitchen twine or toothpicks (for tying)

Instructions:

1- In a large mixing bowl, combine masa harina, chicken broth, vegetable shortening or lard, salt, baking powder, and ground annatto seeds (if using). Mix well until a smooth dough forms. The dough should be soft and pliable. If it's too dry, add a little more chicken broth.

2- In a separate bowl, mix together the cooked and shredded chicken or pork, diced potatoes, carrots, bell peppers, green peas, raisins, and sliced olives. This will be the filling for the tamales.

3- To assemble the tamales, take a banana leaf square and place a spoonful of the masa dough in the center. Use the back of the spoon to spread the dough into a thin layer, leaving space around the edges.

4- Spoon some of the filling mixture onto the center of the masa dough.

5- Fold the sides of the banana leaf over the filling, then fold the top and bottom edges to enclose the filling completely. Secure the tamale by tying it with kitchen twine or securing it with toothpicks.

6- Repeat the process with the remaining masa dough and filling mixture until all the tamales are assembled.

7- Steam the tamales in a large pot or steamer basket for about 1 to 1 1/2 hours, or until the masa is cooked through and firm.

8- Remove the tamales from the steamer and let them cool slightly before serving.

9- To serve, unwrap the tamales from the banana leaves and enjoy them warm.

These Catrachas, or Honduran-style tamales, are a delicious and traditional dish that captures the flavors and essence of Honduras. Enjoy them as a hearty snack or as part of a festive meal with family and friends.

Nutritional Values :

Masa harina (corn flour) - 2 cups:

• Calories: 480 kcal
• Carbohydrates: 106 g
• Protein: 8 g
• Fat: 2 g
• Fiber: 8 g

benefits : Provides carbohydrates for energy and is a good source of dietary fiber.

Chicken broth - 1 cup:

• Calories: 15 kcal
• Carbohydrates: 1 g
• Protein: 2 g
• Fat: 0 g

benefits : Adds flavor and moisture to the tamales without adding significant calories or fat.

Vegetable shortening or lard - 1/2 cup:

• Calories: 970 kcal
• Carbohydrates: 0 g
• Protein: 0 g
• Fat: 109 g
• Saturated Fat: 27 g

benefits : Contributes to the texture and richness of the masa dough, but should be consumed in moderation due to its high fat content.

Salt - 1 teaspoon:

• Calories: 0 kcal
• Carbohydrates: 0 g
• Protein: 0 g
• Fat: 0 g

benefits : Enhances the flavor of the ingredients and helps to balance the sweetness of some components.

Baking powder - 1 teaspoon:

• Calories: 2 kcal
• Carbohydrates: 1 g
• Protein: 0 g
• Fat: 0 g

benefits : Helps the masa dough to rise and become lighter and fluffier.

Ground annatto (achiote) seeds - 1 teaspoon:

• Calories: 17 kcal
• Carbohydrates: 3 g
• Protein: 0 g
• Fat: 1 g

benefits : Adds a vibrant color to the masa dough and may have antioxidant properties.

Cooked and shredded chicken or pork - 1 cup:

• Calories: 335 kcal (chicken) / 335 kcal (pork)
• Carbohydrates: 0 g
• Protein: 44 g (chicken) / 32 g (pork)
• Fat: 17 g (chicken) / 25 g (pork)

benefits : Provides protein, essential amino acids, and various vitamins and minerals for muscle growth and repair.

Diced potatoes - 1/2 cup:

• Calories: 68 kcal
• Carbohydrates: 15 g
• Protein: 2 g
• Fat: 0 g

benefits : Adds texture and flavor to the filling and provides carbohydrates, fiber, and essential nutrients like potassium and vitamin C.

Diced carrots - 1/2 cup:

• Calories: 26 kcal
• Carbohydrates: 6 g
• Protein: 1 g
• Fat: 0 g

benefits : Contributes to the texture and sweetness of the filling and is a good source of beta-carotene, fiber, and various vitamins and minerals.

Diced bell peppers - 1/4 cup:

• Calories: 9 kcal
• Carbohydrates: 2 g
• Protein: 0 g
• Fat: 0 g

benefits : Adds color, flavor, and a boost of vitamin C to the filling.

Green peas - 1/4 cup:

• Calories: 21 kcal
• Carbohydrates: 4 g
• Protein: 2 g
• Fat: 0 g

benefits : Adds sweetness and texture to the filling and is a good source of protein, fiber, and various vitamins and minerals.

Raisins - 1/4 cup:

• Calories: 108 kcal
• Carbohydrates: 29 g
• Protein: 1 g
• Fat: 0 g

benefits : Provides natural sweetness to the filling and adds a chewy texture, along with some vitamins, minerals, and antioxidants.

Sliced olives - 1/4 cup:

• Calories: 45 kcal
• Carbohydrates: 2 g
• Protein: 0 g
• Fat: 5 g

benefits : Adds a savory and salty flavor to the filling and provides healthy monounsaturated fats, along with some vitamins and minerals.

These values provide an overall estimation of the nutritional content of the ingredients used in making Catrachas. Please keep in mind that actual values may vary depending on specific brands and preparation methods.