Low Fat Traditional Tamales
Indulge in the rich, authentic flavors of Mexican cuisine with these Low Fat Traditional Tamales, a lighter take on the beloved classic. Made with masa harina, olive oil, and low-sodium chicken broth, this recipe reduces fat while preserving the tamale’s signature fluffy texture. The savory filling features seasoned shredded chicken, red enchilada sauce, fresh cilantro, and a hint of cumin, delivering bold and vibrant flavor in every bite. Steamed inside softened corn husks, these tamales are perfect for a comforting family dinner or as a crowd-pleasing party dish. With easy preparation techniques and wholesome ingredients, this recipe is your go-to for creating delicious tamales that are both nutritious and satisfying.
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Recipe Information
Ingredients
- 20 pieces corn husks
- 3 cups masa harina
- 2.5 cups low-sodium chicken broth
- 0.25 cups olive oil
- 1 teaspoon baking powder
- 0.5 teaspoons salt
- 2 cups shredded skinless chicken breast
- 1 cup red enchilada sauce
- 0.25 cups chopped cilantro
- 0.5 teaspoons ground cumin
Instructions
Soak the corn husks in warm water for at least 30 minutes to make them pliable. Set aside.
In a large mixing bowl, combine the masa harina, baking powder, and salt.
Gradually pour in the low-sodium chicken broth and olive oil, mixing with your hands or a spoon until the dough has a soft, spongy texture. Cover the bowl with a damp towel and let rest for 15 minutes.
In a separate bowl, mix the shredded chicken, red enchilada sauce, chopped cilantro, and ground cumin to create the filling.
Drain the corn husks and pat them dry with kitchen towels.
Spread 2 tablespoons of masa dough onto the center of a soaked corn husk, leaving about 1–2 inches of space at the top and bottom edges.
Add 1 tablespoon of the chicken filling into the center of the masa layer.
Fold the sides of the corn husk together to enclose the filling, then fold the narrow end of the husk up to secure. Repeat with remaining ingredients.
Place tamales upright in a large steamer with the folded ends facing down. Add water to the steamer, ensuring it doesn't touch the tamales.
Cover the tamales with a damp towel, place the lid on the steamer, and steam over medium heat for 60–90 minutes. Check periodically to ensure the water doesn’t run dry, adding more as needed.
Tamales are ready when the masa easily pulls away from the husks. Allow them to cool slightly before serving.
Nutrition Facts
Calories |
1810 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 82.3 g | 106% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 406 mg | 135% | |
| Sodium | 5650 mg | 246% | |
| Total Carbohydrate | 95.0 g | 35% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 12.1 g | ||
| Protein | 157.9 g | 316% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 234 mg | 18% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 1515 mg | 32% | |
*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.
