Low Fat Corn Tamale
Discover a healthier twist on a classic favorite with these Low Fat Corn Tamales! Made with masa harina, fresh sweet corn kernels, and a medley of flavorful ingredients like jalapeño, onion, and cilantro, this guilt-free recipe keeps saturated fat to a minimum while delivering the authentic tamale taste you love. Steamed in softened corn husks, the tamales are tender, fragrant, and packed with vibrant, wholesome ingredients. Perfect for vegetarian diets and lighter meals, this recipe allows you to enjoy the comforting essence of tamales without compromising on health or flavor. Serve them warm for a satisfying dish that's sure to impress family and friends alike!
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Recipe Information
Ingredients
- 20 pieces corn husks
- 2 cups masa harina
- 2 cups vegetable broth
- 1 cup sweet corn kernels
- 1 teaspoon baking powder
- 0.5 teaspoons salt
- 1 piece jalapeno, seeded and minced
- 0.5 cup onion, finely chopped
- 2 tablespoons fresh cilantro, minced
Instructions
Start by soaking the corn husks in warm water for at least 30 minutes, ensuring they are fully submerged. This will make them pliable.
In a large mixing bowl, combine masa harina, baking powder, and salt. Mix well to incorporate.
Slowly pour in the vegetable broth into the dry ingredients, stirring continuously to form a smooth, dough-like consistency. It should be moist and malleable but not sticky.
Fold the sweet corn kernels, minced jalapeno, chopped onion, and minced cilantro into the masa mixture. Mix until evenly distributed.
Take one softened corn husk and shake off excess water. Spread about 1/4 cup of the masa mixture in the center of the husk, leaving space along the edges to fold.
Fold the sides of the corn husk in towards the center, then fold the bottom up and place the tamale seam side down. Repeat with the remaining masa and corn husks.
Arrange the tamales upright in a steamer, letting them lean against each other to stay upright.
Cover the top of the tamales with a damp cloth or additional corn husks to keep the moisture in, and place a lid on the steamer.
Steam the tamales for approximately 60 minutes, checking occasionally to add more water to the steamer if necessary.
Once done, remove from heat and let the tamales rest for about 10 minutes. Ensure the masa is firm and separates easily from the husk.
Serve warm. Enjoy your low-fat corn tamale!
Nutrition Facts
Calories |
632 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.3 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 2.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3462 mg | 151% | |
| Total Carbohydrate | 128.7 g | 47% | |
| Dietary Fiber | 17.2 g | 61% | |
| Total Sugars | 25.4 g | ||
| Protein | 21.4 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 202 mg | 16% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1745 mg | 37% | |
*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.
