Low Fat Corn Tamale

Put a healthier twist on a traditional favorite with this flavorful Low Fat Corn Tamale recipe! Crafted with wholesome ingredients like masa harina, sweet corn kernels, and a hint of heat from minced jalapeño, these tamales strike the perfect balance between indulgence and nutrition. The clever use of vegetable broth ensures a moist, tender masa without the need for added fat, making this dish ideal for those seeking a lighter option. Steamed to perfection in softened corn husks, each tamale bursts with fresh flavors, thanks to fragrant cilantro and finely chopped onion. Perfect for family dinners or meal prep, these tamales are as satisfying as they are guilt-free. Grab your steamer and enjoy the comforting warmth of homemade low-fat tamales today!

Nutriscore Rating: 72/100

Prep Time:60 mins

Cook Time:60 mins

Total Time:120 mins

Servings: 10

Ingredients

• 20 pieces corn husks
• 2 cups masa harina
• 2 cups vegetable broth
• 1 cup sweet corn kernels
• 1 teaspoon baking powder
• 0.5 teaspoons salt
• 1 piece jalapeno, seeded and minced
• 0.5 cup onion, finely chopped
• 2 tablespoons fresh cilantro, minced

Directions

Step 1

Start by soaking the corn husks in warm water for at least 30 minutes, ensuring they are fully submerged. This will make them pliable.

Step 2

In a large mixing bowl, combine masa harina, baking powder, and salt. Mix well to incorporate.

Step 3

Slowly pour in the vegetable broth into the dry ingredients, stirring continuously to form a smooth, dough-like consistency. It should be moist and malleable but not sticky.

Step 4

Fold the sweet corn kernels, minced jalapeno, chopped onion, and minced cilantro into the masa mixture. Mix until evenly distributed.

Step 5

Take one softened corn husk and shake off excess water. Spread about 1/4 cup of the masa mixture in the center of the husk, leaving space along the edges to fold.

Step 6

Fold the sides of the corn husk in towards the center, then fold the bottom up and place the tamale seam side down. Repeat with the remaining masa and corn husks.

Step 7

Arrange the tamales upright in a steamer, letting them lean against each other to stay upright.

Step 8

Cover the top of the tamales with a damp cloth or additional corn husks to keep the moisture in, and place a lid on the steamer.

Step 9

Steam the tamales for approximately 60 minutes, checking occasionally to add more water to the steamer if necessary.

Step 10

Once done, remove from heat and let the tamales rest for about 10 minutes. Ensure the masa is firm and separates easily from the husk.

Step 11

Serve warm. Enjoy your low-fat corn tamale!

Nutrition Facts

Serving size	(1053.2g)

Amount per serving	% Daily Value*
Calories	631.6

Total Fat 9.3g	0%
Saturated Fat 1.6g	0%
Polyunsaturated Fat 2.5g
Cholesterol 0mg	0%
Sodium 3461.6mg	0%
Total Carbohydrate 128.7g	0%
Dietary Fiber 17.2g	0%
Total Sugars 25.4g
Protein 21.4g	0%

Vitamin D 0IU	0%
Calcium 201.6mg	0%
Iron 6.8mg	0%
Potassium 1744.8mg	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: 12.2%

Protein: 12.5%

Carbs: 75.3%