Low Sodium Traditional Tamales
Savor the classic flavors of Mexican cuisine with this Low Sodium Traditional Tamales recipe, crafted to deliver the authentic taste of tamales while being mindful of your sodium intake. Featuring a perfectly seasoned masa dough made with masa harina, unsalted butter, and low-sodium chicken broth, these tamales are filled with tender shredded chicken (or plant-based alternatives) simmered in a rich, no-salt-added tomato sauce infused with chili powder, paprika, and cumin for bold flavor. Wrapped in softened corn husks and steamed to perfection, these tamales are also customizable for vegetarian or vegan diets with simple ingredient swaps. Ideal for family gatherings or festive celebrations, serve them warm with a sprinkle of fresh cilantro for a satisfying, low-sodium twist on a beloved traditional dish.
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Recipe Information
Ingredients
- 24 pieces Dried corn husks
- 4 cups Masa harina (corn flour)
- 3.5 cups Low-sodium chicken broth (or water, for vegetarian/vegan)
- 1 cup Unsalted butter (or vegetable shortening for vegan)
- 2 teaspoons Baking powder
- 1 teaspoon Garlic powder
- 1 teaspoon Ground cumin
- 3 cups Cooked shredded chicken or pork (unsalted; substitute cooked vegetables or beans for vegetarian/vegan)
- 2 cups No-salt-added tomato sauce
- 2 teaspoons Chili powder (optional, adjust to taste)
- 1 teaspoon Paprika
- 0.5 teaspoon Black pepper
- 2 tablespoons Finely chopped fresh cilantro (for garnish; optional)
Instructions
Place the dried corn husks in a large bowl and cover them with warm water. Let them soak for at least 30 minutes to soften.
In a large mixing bowl, combine the masa harina, baking powder, garlic powder, and ground cumin. Mix well.
Melt the unsalted butter (or vegetable shortening) and, using a mixer or your hands, mix it into the masa harina mixture until it resembles coarse crumbs.
Slowly pour in the low-sodium chicken broth (or water), mixing constantly, until a soft, pliable dough forms. It should be spreadable but not too sticky. Cover and set aside.
Prepare the filling: In a skillet, combine the cooked shredded chicken or pork with the no-salt-added tomato sauce, chili powder, paprika, and black pepper. Cook over medium heat for 5-7 minutes until the sauce is thickened and well combined. If using vegetables or beans, follow the same process.
Take a softened corn husk and pat it dry. Spread about 2-3 tablespoons of masa dough onto the center of the husk, leaving about 1 to 2 inches of space at the bottom and sides.
Place 1-2 tablespoons of the filling in the center of the masa. Fold the sides of the husk over the filling, then fold up the bottom to seal. Repeat with the remaining husks, dough, and filling.
Arrange the tamales upright in a steamer basket or tamale steamer, with the open ends facing up. Add water to the steamer base but ensure it doesn't touch the tamales. Cover tightly with a lid.
Steam the tamales over medium heat for about 90 minutes, checking periodically to ensure the water doesn’t run out. Add more hot water as needed.
To check for doneness, remove one tamale and let it cool for 5 minutes. The masa should easily pull away from the husk. If not, continue steaming for an additional 10-15 minutes.
Serve warm, garnished with fresh cilantro if desired. Tamales can be stored in the refrigerator for up to 5 days or frozen for 2 months.
Nutrition Facts
Calories |
4874 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 244.5 g | 313% | |
| Saturated Fat | 134.4 g | 672% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1118 mg | 373% | |
| Sodium | 2002 mg | 87% | |
| Total Carbohydrate | 404.4 g | 147% | |
| Dietary Fiber | 42.4 g | 151% | |
| Total Sugars | 17.2 g | ||
| Protein | 276.3 g | 553% | |
| Vitamin D | 3.8 mcg | 19% | |
| Calcium | 969 mg | 75% | |
| Iron | 26.6 mg | 148% | |
| Potassium | 4558 mg | 97% | |
*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.
