Heart-Healthy Traditional Mexican Tamales

Indulge in the comforting flavors of tradition with a modern, heart-healthy twist in these Heart-Healthy Traditional Mexican Tamales. Crafted with whole-grain masa harina, low-sodium vegetable broth, and olive oil, these tamales are a lighter version of the beloved classic. The filling offers versatility, featuring either tender shredded chicken breast or protein-packed black beans infused with zesty salsa verde, fresh cilantro, and aromatic spices like cumin and garlic. Perfect for a family gathering or festive occasion, these tamales are steamed to perfection in soft, pliable corn husks, delivering a moist, flavorful bite every time. Easy to customize, naturally low in sodium, and packed with wholesome ingredients, these tamales are a guilt-free way to savor authentic Mexican cuisine. Serve them warm with extra salsa verde for a crowd-pleasing meal that's as nutritious as it is delicious!

Nutriscore Rating: 79/100

Prep Time:60 mins

Cook Time:90 mins

Total Time:150 mins

Servings: 20

Ingredients

• 25 pieces Dried corn husks
• 3 cups Masa harina (whole-grain)
• 2.5 cups Vegetable broth (low-sodium)
• 0.5 cups Olive oil
• 1 teaspoon Baking powder
• 0.5 teaspoon Salt (optional, or reduced-sodium)
• 2 cups Cooked shredded chicken breast (or black beans for vegetarian option)
• 1.5 cups Salsa verde (low-sodium, homemade or store-bought)
• 0.25 cups Chopped cilantro
• 0.25 cups Chopped onion
• 1 teaspoon Ground cumin
• 0.5 teaspoon Garlic powder

Directions

Step 1

1. Soak dried corn husks in warm water for at least 30 minutes to make them pliable. Drain and pat dry before use.

Step 2

2. In a large bowl, mix the masa harina, baking powder, and optional salt.

Step 3

3. Gradually add the vegetable broth to the masa harina while mixing. Then, add the olive oil and continue to knead until the dough is soft, smooth, and slightly sticky. Cover with a damp cloth and set aside.

Step 4

4. Prepare the filling: In a mixing bowl, combine the cooked shredded chicken breast (or black beans), salsa verde, chopped cilantro, onion, ground cumin, and garlic powder.

Step 5

5. To assemble a tamale, spread about 2 tablespoons of masa dough into the center of a soaked corn husk, forming a thin layer about 4 inches wide and 6 inches long.

Step 6

6. Add about 1-2 tablespoons of the prepared filling down the center of the masa layer. Then fold one side of the corn husk over the filling, followed by the other side, and tuck the narrow end under.

Step 7

7. Repeat this process until all the dough and filling are used.

Step 8

8. Place the tamales upright in a large steamer pot, open-end up, and steam over simmering water for 60-90 minutes. Refill water as needed to prevent the pot from drying out.

Step 9

9. Check for doneness by opening one tamale; the masa should pull away easily from the corn husk and feel firm but moist.

Step 10

10. Remove from heat, let cool slightly, and serve warm with additional salsa verde or a side salad.

Nutrition Facts

Serving size	(2207.1g)

Amount per serving	% Daily Value*
Calories	3361.2

Total Fat 149.0g	0%
Saturated Fat 24.2g	0%
Polyunsaturated Fat 10.6g
Cholesterol 405.6mg	0%
Sodium 2581.4mg	0%
Total Carbohydrate 330.9g	0%
Dietary Fiber 36.6g	0%
Total Sugars 24.0g
Protein 182.3g	0%

Vitamin D 0IU	0%
Calcium 722.8mg	0%
Iron 18.7mg	0%
Potassium 3707.1mg	0%

*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.

Source of Calories

Fat: 39.5%

Protein: 21.5%

Carbs: 39.0%