Low Fat Spinach and Cheese Tamales

Delight in the wholesome goodness of these Low Fat Spinach and Cheese Tamales—an irresistible blend of vibrant flavors wrapped in a tender corn masa dough. This lighter twist on the traditional Mexican favorite swaps out heavy ingredients for fresh spinach, low-fat mozzarella, and a touch of olive oil, creating a guilt-free yet satisfying treat. Perfect for vegetarians or anyone seeking a healthier option, these tamales are steamed to perfection, locking in the savory flavors of sautéed onions, garlic, and cumin. Whether you're meal prepping, hosting a gathering, or simply craving a nourishing dish, these tamales are the ideal choice. Plus, with just 30 minutes of prep time, they’re easier to make than you might think! Serve them with your favorite salsa for a crowd-pleasing experience.

Nutriscore Rating: 74/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 10

Ingredients

• 20 pieces Dried corn husks
• 2 cups Masa harina (corn flour for tamales)
• 1.5 cups Vegetable broth (low sodium)
• 1 teaspoon Baking powder
• 0.5 teaspoon Salt
• 3 tablespoons Olive oil
• 6 cups Fresh spinach (chopped)
• 1 cup Low-fat mozzarella cheese (shredded)
• 1 medium Onion (finely chopped)
• 3 cloves Garlic (minced)
• 1 teaspoon Ground cumin
• 0.25 teaspoon Black pepper
• 0 Cooking spray

Directions

Step 1

Soak the corn husks in warm water for 30 minutes to soften. Drain and pat dry with a clean kitchen towel before using.

Step 2

In a large bowl, mix masa harina, baking powder, and salt. Gradually add vegetable broth while stirring until a soft dough forms.

Step 3

Add olive oil to the dough and knead it until smooth and pliable. Cover and set aside.

Step 4

In a large skillet, spray a light coat of cooking spray and sauté the chopped onion until translucent, about 3-4 minutes.

Step 5

Add minced garlic, ground cumin, black pepper, and chopped spinach to the skillet. Cook until the spinach has wilted, about 3-5 minutes. Remove from heat and let cool slightly.

Step 6

Stir the shredded low-fat mozzarella cheese into the spinach mixture until evenly distributed.

Step 7

Take one soaked corn husk and spread a small amount of masa dough (about 2 tablespoons) onto the center, forming a thin rectangular layer, leaving about 1 inch from the edges.

Step 8

Place 1-2 tablespoons of the spinach and cheese mixture in the center of the masa layer.

Step 9

Fold the sides of the corn husk over the filling, then fold the bottom up to seal. Tie with a thin strip of corn husk if desired. Repeat with the remaining ingredients.

Step 10

Arrange the tamales upright in a large steamer or pot with a steam rack. Make sure they are packed snugly to prevent them from falling over.

Step 11

Steam the tamales over medium heat for about 50-60 minutes, or until the masa is firm and easily pulls away from the husk.

Step 12

Remove tamales from the steamer and let them cool for a few minutes before serving. Enjoy your delicious low-fat spinach and cheese tamales!

Nutrition Facts

Serving size	(1443.7g)

Amount per serving	% Daily Value*
Calories	1758.3

Total Fat 71.4g	0%
Saturated Fat 19.8g	0%
Polyunsaturated Fat 4.0g
Cholesterol 60mg	0%
Sodium 2950.1mg	0%
Total Carbohydrate 226.3g	0%
Dietary Fiber 28.4g	0%
Total Sugars 13.0g
Protein 66.1g	0%

Vitamin D 0IU	0%
Calcium 1593.6mg	0%
Iron 19.2mg	0%
Potassium 3146.0mg	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: 35.5%

Protein: 14.6%

Carbs: 50.0%