Heart-Healthy Traditional Mexican Tamales
Discover a guilt-free twist on a classic with our Heart-Healthy Traditional Mexican Tamales recipe! This flavorful dish brings wholesome ingredients to the table, featuring whole-grain masa harina, low-sodium vegetable broth, and olive oil to create a lighter dough without compromising on the authentic tamale texture. Choose between tender shredded chicken breast or protein-packed black beans for the filling, perfectly seasoned with cumin, garlic powder, and a zesty splash of salsa verde. Wrapped in soaked corn husks and steamed to perfection, these tamales are low in sodium yet packed with vibrant flavors, making them a heart-smart choice for family gatherings or weeknight dinners. Serve them warm with extra salsa verde or a crisp side salad for an irresistible, nutritious Mexican-inspired meal!
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Recipe Information
Ingredients
- 25 pieces Dried corn husks
- 3 cups Masa harina (whole-grain)
- 2.5 cups Vegetable broth (low-sodium)
- 0.5 cups Olive oil
- 1 teaspoon Baking powder
- 0.5 teaspoon Salt (optional, or reduced-sodium)
- 2 cups Cooked shredded chicken breast (or black beans for vegetarian option)
- 1.5 cups Salsa verde (low-sodium, homemade or store-bought)
- 0.25 cups Chopped cilantro
- 0.25 cups Chopped onion
- 1 teaspoon Ground cumin
- 0.5 teaspoon Garlic powder
Instructions
1. Soak dried corn husks in warm water for at least 30 minutes to make them pliable. Drain and pat dry before use.
2. In a large bowl, mix the masa harina, baking powder, and optional salt.
3. Gradually add the vegetable broth to the masa harina while mixing. Then, add the olive oil and continue to knead until the dough is soft, smooth, and slightly sticky. Cover with a damp cloth and set aside.
4. Prepare the filling: In a mixing bowl, combine the cooked shredded chicken breast (or black beans), salsa verde, chopped cilantro, onion, ground cumin, and garlic powder.
5. To assemble a tamale, spread about 2 tablespoons of masa dough into the center of a soaked corn husk, forming a thin layer about 4 inches wide and 6 inches long.
6. Add about 1-2 tablespoons of the prepared filling down the center of the masa layer. Then fold one side of the corn husk over the filling, followed by the other side, and tuck the narrow end under.
7. Repeat this process until all the dough and filling are used.
8. Place the tamales upright in a large steamer pot, open-end up, and steam over simmering water for 60-90 minutes. Refill water as needed to prevent the pot from drying out.
9. Check for doneness by opening one tamale; the masa should pull away easily from the corn husk and feel firm but moist.
10. Remove from heat, let cool slightly, and serve warm with additional salsa verde or a side salad.
Nutrition Facts
Calories |
3320 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 145.9 g | 187% | |
| Saturated Fat | 23.0 g | 115% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 406 mg | 135% | |
| Sodium | 2726 mg | 119% | |
| Total Carbohydrate | 332.2 g | 121% | |
| Dietary Fiber | 36.9 g | 132% | |
| Total Sugars | 24.1 g | ||
| Protein | 182.6 g | 365% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 773 mg | 59% | |
| Iron | 19.1 mg | 106% | |
| Potassium | 3650 mg | 78% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
