Low Fat Spinach and Cheese Tamales
Savor the vibrant flavors of these Low Fat Spinach and Cheese Tamales, a guilt-free twist on the traditional Mexican favorite. This recipe features tender masa dough infused with low-sodium vegetable broth and heart-healthy olive oil, wrapped around a flavorful filling of sautéed fresh spinach, finely chopped onion, and creamy low-fat mozzarella cheese. Seasoned with aromatic garlic and ground cumin, these tamales are steamed to perfection in softened corn husks for a moist and satisfying bite. Ideal for a wholesome family dinner or a festive gathering, these tamales are both nutritious and comforting. With just 30 minutes of prep time, they're surprisingly easy to make and are sure to impress with their vibrant colors and irresistible taste. Perfect for vegetarians or anyone seeking a lighter take on tamales, this recipe is bound to become a go-to favorite for healthy Mexican cuisine.
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Recipe Information
Ingredients
- 20 pieces Dried corn husks
- 2 cups Masa harina (corn flour for tamales)
- 1.5 cups Vegetable broth (low sodium)
- 1 teaspoon Baking powder
- 0.5 teaspoon Salt
- 3 tablespoons Olive oil
- 6 cups Fresh spinach (chopped)
- 1 cup Low-fat mozzarella cheese (shredded)
- 1 medium Onion (finely chopped)
- 3 cloves Garlic (minced)
- 1 teaspoon Ground cumin
- 0.25 teaspoon Black pepper
- Cooking spray
Instructions
Soak the corn husks in warm water for 30 minutes to soften. Drain and pat dry with a clean kitchen towel before using.
In a large bowl, mix masa harina, baking powder, and salt. Gradually add vegetable broth while stirring until a soft dough forms.
Add olive oil to the dough and knead it until smooth and pliable. Cover and set aside.
In a large skillet, spray a light coat of cooking spray and sauté the chopped onion until translucent, about 3-4 minutes.
Add minced garlic, ground cumin, black pepper, and chopped spinach to the skillet. Cook until the spinach has wilted, about 3-5 minutes. Remove from heat and let cool slightly.
Stir the shredded low-fat mozzarella cheese into the spinach mixture until evenly distributed.
Take one soaked corn husk and spread a small amount of masa dough (about 2 tablespoons) onto the center, forming a thin rectangular layer, leaving about 1 inch from the edges.
Place 1-2 tablespoons of the spinach and cheese mixture in the center of the masa layer.
Fold the sides of the corn husk over the filling, then fold the bottom up to seal. Tie with a thin strip of corn husk if desired. Repeat with the remaining ingredients.
Arrange the tamales upright in a large steamer or pot with a steam rack. Make sure they are packed snugly to prevent them from falling over.
Steam the tamales over medium heat for about 50-60 minutes, or until the masa is firm and easily pulls away from the husk.
Remove tamales from the steamer and let them cool for a few minutes before serving. Enjoy your delicious low-fat spinach and cheese tamales!
Nutrition Facts
Calories |
1758 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.4 g | 92% | |
| Saturated Fat | 19.8 g | 99% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 2950 mg | 128% | |
| Total Carbohydrate | 226.3 g | 82% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 13.0 g | ||
| Protein | 66.1 g | 132% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1594 mg | 123% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 3146 mg | 67% | |
*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.
