Low Fat Chicken Tamales
Satisfy your cravings for traditional tamales without the guilt with these flavorful Low Fat Chicken Tamales. This healthy twist on a beloved Mexican classic features tender, shredded chicken simmered in aromatic spices, wrapped in a soft, masa harina dough enriched with low-fat Greek yogurt for a creamy yet light texture. Packed with protein and seasoned with hints of cumin, chili powder, and a drizzle of zesty enchilada sauce, these tamales are steamed to perfection in pliable corn husks for an authentic touch. Perfect for meal prep or festive gatherings, this recipe delivers all the rich, comforting flavors you love while keeping it wholesome and low in fat. Whether you're a seasoned tamale lover or a curious beginner, this recipe will quickly become a go-to for guilt-free indulgence!
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Ingredients
- 20 Dried corn husks
- 1 lb Boneless, skinless chicken breasts
- 2 cups Low-sodium chicken broth
- 1 tbsp Olive oil
- 2 cloves Minced garlic
- 1 small Diced onion
- 1 tsp Ground cumin
- 1 tsp Chili powder
- 0.5 tsp Salt
- 0.25 tsp Freshly ground black pepper
- 2 cups Masa harina (corn masa flour)
- 1 tsp Baking powder
- 0.5 tsp Salt (for masa)
- 0.5 cup Low-fat plain Greek yogurt
- 1.5 cups Warm chicken broth
- 1 cup Red or green enchilada sauce
Directions
Step 1
Place the dried corn husks in a large bowl, cover them with warm water, and soak for 30 minutes to make them pliable. Drain and pat dry when ready to assemble.
Step 2
In a medium saucepan, add the chicken breasts and cover them with 2 cups of low-sodium chicken broth. Bring to a boil, then reduce to a simmer. Cook for about 20 minutes or until the chicken is cooked through and tender.
Step 3
Remove the chicken from the pot and let it cool slightly. Shred the chicken using two forks and set aside.
Step 4
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and diced onion, and sauté for 3-4 minutes until fragrant and softened.
Step 5
Stir in the ground cumin, chili powder, 1/2 tsp salt, and 1/4 tsp black pepper. Add the shredded chicken and 1/4 cup of enchilada sauce to the skillet. Cook for 2-3 minutes, stirring to coat the chicken with the sauce. Set aside to cool.
Step 6
In a large mixing bowl, combine the masa harina, baking powder, and 1/2 tsp salt. Mix to combine.
Step 7
Add the low-fat Greek yogurt to the masa mixture, followed by the warm chicken broth, a little at a time, until the mixture forms a soft dough. The dough should have the consistency of peanut butter.
Step 8
Lay a soaked corn husk flat on a clean surface. Spread about 2 tablespoons of the masa dough onto the center of the husk, leaving a border at the edges.
Step 9
Place about 1-2 tablespoons of the chicken filling in the center of the masa. Fold the sides of the husk over the filling, then fold up the pointed end to seal.
Step 10
Repeat with the remaining corn husks, masa, and chicken filling.
Step 11
In a large steamer pot, arrange the tamales upright, open-side up. Add enough water to the pot to create steam but not submerge the tamales.
Step 12
Cover the tamales with a layer of leftover corn husks and a damp kitchen towel. Steam the tamales for 60-70 minutes, checking occasionally to ensure there is enough water in the pot.
Step 13
Remove the tamales from the steamer and let them cool slightly before serving.
Step 14
Serve the tamales with the remaining enchilada sauce drizzled on top. Enjoy your delicious low-fat chicken tamales!
Nutrition Facts
| Serving size | (2212.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2118.7 |
| Total Fat 52.4g | 0% |
| Saturated Fat 11.6g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 397.8mg | 0% |
| Sodium 5921.6mg | 0% |
| Total Carbohydrate 223.7g | 0% |
| Dietary Fiber 24.3g | 0% |
| Total Sugars 16.0g | |
| Protein 181.1g | 0% |
| Vitamin D 4.5IU | 0% |
| Calcium 641.1mg | 0% |
| Iron 15.2mg | 0% |
| Potassium 2336.0mg | 0% |
Source of Calories