Low Fat Traditional Mexican Tamales

Experience the vibrant flavors of Mexico with this healthier twist on a classic favorite: Low Fat Traditional Mexican Tamales. This recipe combines the authentic taste of homemade tamales with a lighter, guilt-free touch by using avocado oil and low-sodium chicken broth to create a soft, flavorful masa dough. Packed with tender, seasoned shredded chicken and zesty tomatillo salsa, each tamale is wrapped in softened corn husks and steamed to perfection for a heartwarming treat. Perfect for family gatherings or festive meals, these tamales are a labor of love that's well worth the effort. Serve them with extra salsa for an irresistible, wholesome dish that captures the essence of traditional Mexican cuisine while keeping it low fat and delicious.

Nutriscore Rating: 77/100

Prep Time:60 mins

Cook Time:90 mins

Total Time:150 mins

Servings: 25

Ingredients

• 25 pieces Dried corn husks
• 2 cups Masa harina (corn flour)
• 1.5 cups Low sodium chicken broth
• 2 tablespoons Avocado oil (or another neutral oil)
• 1 teaspoon Baking powder
• 0.5 teaspoon Salt
• 2 cups Cooked and shredded chicken breast
• 1 cup Tomatillo salsa (or green salsa)
• 1 teaspoon Ground cumin
• 1 teaspoon Chili powder
• 0.5 teaspoon Garlic powder
• 4 cups Water

Directions

Step 1

Place the dried corn husks in a large bowl and cover them with warm water. Soak for at least 30 minutes to soften.

Step 2

In a large mixing bowl, combine the masa harina, baking powder, and salt.

Step 3

Add the avocado oil and low-sodium chicken broth to the masa mixture. Stir until a dough forms. The texture should be similar to peanut butter—soft but not too sticky. Cover the dough and set it aside to rest.

Step 4

In a separate bowl, combine the shredded chicken breast, tomatillo salsa, ground cumin, chili powder, and garlic powder. Mix well to create the tamale filling.

Step 5

Drain the softened corn husks and pat them dry with a clean kitchen towel.

Step 6

Lay a corn husk flat on your workspace, with the wider end at the top. Spread approximately 2 tablespoons of masa dough onto the center of the husk, leaving a 1-inch border on the sides and about 2 inches at the bottom.

Step 7

Add about 1 tablespoon of the chicken filling to the center of the masa layer.

Step 8

Fold the sides of the corn husk toward the center, overlapping slightly, to encase the filling. Then fold the narrow bottom end up to seal the tamale. Repeat the process with the remaining husks, masa, and filling.

Step 9

Fill a large steamer pot with 4 cups of water, ensuring the water does not touch the steaming rack. Arrange the tamales upright in the steamer, open-side up.

Step 10

Cover the tamales with leftover corn husks and a kitchen towel to trap the steam. Place the lid on the pot and steam the tamales over medium heat for 60-90 minutes, checking occasionally to ensure there’s enough water in the pot.

Step 11

To check if the tamales are done, remove one and let it cool for 2-3 minutes. The masa should pull away easily from the husk and feel firm.

Step 12

Once cooked, allow the tamales to rest for 10 minutes. Serve warm with additional salsa if desired.

Nutrition Facts

Serving size	(2564.7g)

Amount per serving	% Daily Value*
Calories	2038.4

Total Fat 56.3g	0%
Saturated Fat 10.2g	0%
Polyunsaturated Fat 0g
Cholesterol 405.6mg	0%
Sodium 3501.2mg	0%
Total Carbohydrate 206.6g	0%
Dietary Fiber 23.7g	0%
Total Sugars 9.5g
Protein 173.8g	0%

Vitamin D 0IU	0%
Calcium 555.5mg	0%
Iron 15.8mg	0%
Potassium 2818.1mg	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: 25.0%

Protein: 34.3%

Carbs: 40.7%