Low Fat Traditional Tamales

Savor the authentic flavors of Mexican cuisine with this healthier take on *Low Fat Traditional Tamales*. Packed with tender shredded chicken, aromatic spices like cumin, and a vibrant red enchilada sauce, these tamales deliver all the savory delight you expect with a lighter twist. The masa dough, made with masa harina, low-sodium chicken broth, and a touch of heart-healthy olive oil, creates a perfectly soft texture without the excess fat of traditional recipes. Wrapped in pliable corn husks and steamed to perfection, these tamales are a guilt-free way to enjoy a classic comfort food. Perfect for family gatherings or meal prep, this recipe is easy to follow and produces a batch of tamales that are as nutritious as they are flavor-packed. Serve them with a side of fresh salsa or a sprinkle of cilantro for a satisfying meal you'll love.

Nutriscore Rating: 72/100

Prep Time:60 mins

Cook Time:90 mins

Total Time:150 mins

Servings: 10

Ingredients

• 20 pieces corn husks
• 3 cups masa harina
• 2.5 cups low-sodium chicken broth
• 0.25 cups olive oil
• 1 teaspoon baking powder
• 0.5 teaspoons salt
• 2 cups shredded skinless chicken breast
• 1 cup red enchilada sauce
• 0.25 cups chopped cilantro
• 0.5 teaspoons ground cumin

Directions

Step 1

Soak the corn husks in warm water for at least 30 minutes to make them pliable. Set aside.

Step 2

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

Step 3

Gradually pour in the low-sodium chicken broth and olive oil, mixing with your hands or a spoon until the dough has a soft, spongy texture. Cover the bowl with a damp towel and let rest for 15 minutes.

Step 4

In a separate bowl, mix the shredded chicken, red enchilada sauce, chopped cilantro, and ground cumin to create the filling.

Step 5

Drain the corn husks and pat them dry with kitchen towels.

Step 6

Spread 2 tablespoons of masa dough onto the center of a soaked corn husk, leaving about 1–2 inches of space at the top and bottom edges.

Step 7

Add 1 tablespoon of the chicken filling into the center of the masa layer.

Step 8

Fold the sides of the corn husk together to enclose the filling, then fold the narrow end of the husk up to secure. Repeat with remaining ingredients.

Step 9

Place tamales upright in a large steamer with the folded ends facing down. Add water to the steamer, ensuring it doesn't touch the tamales.

Step 10

Cover the tamales with a damp towel, place the lid on the steamer, and steam over medium heat for 60–90 minutes. Check periodically to ensure the water doesn’t run dry, adding more as needed.

Step 11

Tamales are ready when the masa easily pulls away from the husks. Allow them to cool slightly before serving.

Nutrition Facts

Serving size	(1761.0g)

Amount per serving	% Daily Value*
Calories	1809.5

Total Fat 82.3g	0%
Saturated Fat 14.2g	0%
Polyunsaturated Fat 7.0g
Cholesterol 405.6mg	0%
Sodium 5649.8mg	0%
Total Carbohydrate 95.0g	0%
Dietary Fiber 6.3g	0%
Total Sugars 12.1g
Protein 157.9g	0%

Vitamin D 0IU	0%
Calcium 233.8mg	0%
Iron 13.8mg	0%
Potassium 1515.3mg	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: 42.3%

Protein: 36.0%

Carbs: 21.7%