Low Fat Traditional Mexican Tamales
Savor the authentic flavors of Mexico with these Low Fat Traditional Mexican Tamales, a lighter spin on the classic dish that doesn’t compromise on taste. Made with masa harina, low-sodium chicken broth, and a touch of avocado oil, these tamales boast a fluffy, tender texture while keeping fat content in check. Filled with a zesty combination of shredded chicken, tomatillo salsa, and bold Mexican spices like cumin and chili powder, this recipe is packed with vibrant, savory notes. Steam to perfection in softened corn husks for a meal that’s as satisfying as it is wholesome. Perfect for family gatherings or meal prep, these tamales are a delicious, guilt-free way to indulge in a beloved Mexican tradition.
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Recipe Information
Ingredients
- 25 pieces Dried corn husks
- 2 cups Masa harina (corn flour)
- 1.5 cups Low sodium chicken broth
- 2 tablespoons Avocado oil (or another neutral oil)
- 1 teaspoon Baking powder
- 0.5 teaspoon Salt
- 2 cups Cooked and shredded chicken breast
- 1 cup Tomatillo salsa (or green salsa)
- 1 teaspoon Ground cumin
- 1 teaspoon Chili powder
- 0.5 teaspoon Garlic powder
- 4 cups Water
Instructions
Place the dried corn husks in a large bowl and cover them with warm water. Soak for at least 30 minutes to soften.
In a large mixing bowl, combine the masa harina, baking powder, and salt.
Add the avocado oil and low-sodium chicken broth to the masa mixture. Stir until a dough forms. The texture should be similar to peanut butter—soft but not too sticky. Cover the dough and set it aside to rest.
In a separate bowl, combine the shredded chicken breast, tomatillo salsa, ground cumin, chili powder, and garlic powder. Mix well to create the tamale filling.
Drain the softened corn husks and pat them dry with a clean kitchen towel.
Lay a corn husk flat on your workspace, with the wider end at the top. Spread approximately 2 tablespoons of masa dough onto the center of the husk, leaving a 1-inch border on the sides and about 2 inches at the bottom.
Add about 1 tablespoon of the chicken filling to the center of the masa layer.
Fold the sides of the corn husk toward the center, overlapping slightly, to encase the filling. Then fold the narrow bottom end up to seal the tamale. Repeat the process with the remaining husks, masa, and filling.
Fill a large steamer pot with 4 cups of water, ensuring the water does not touch the steaming rack. Arrange the tamales upright in the steamer, open-side up.
Cover the tamales with leftover corn husks and a kitchen towel to trap the steam. Place the lid on the pot and steam the tamales over medium heat for 60-90 minutes, checking occasionally to ensure there’s enough water in the pot.
To check if the tamales are done, remove one and let it cool for 2-3 minutes. The masa should pull away easily from the husk and feel firm.
Once cooked, allow the tamales to rest for 10 minutes. Serve warm with additional salsa if desired.
Nutrition Facts
Calories |
2038 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.3 g | 72% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 406 mg | 135% | |
| Sodium | 3501 mg | 152% | |
| Total Carbohydrate | 206.6 g | 75% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 9.5 g | ||
| Protein | 173.8 g | 348% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 556 mg | 43% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 2818 mg | 60% | |
*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.
