Low Sodium Traditional Tamales

Discover the heartwarming flavors of **Low Sodium Traditional Tamales**, a healthier take on a beloved classic that doesn’t skimp on taste. These tamales feature a perfectly spiced masa dough made with low-sodium chicken broth (or water for a vegan twist) and unsalted butter, ensuring a soft, tender texture. Packed with a savory filling of shredded chicken or pork simmered in no-salt-added tomato sauce—plus a vegetarian option of beans or vegetables—these tamales deliver incredible flavor while keeping sodium levels in check. Steamed to perfection in soaked corn husks, they are seasoned with aromatic spices like garlic powder, ground cumin, and paprika. This recipe is a must-try for anyone seeking a traditional yet health-conscious dish to serve at family gatherings, holidays, or celebrations. Whether garnished with fresh cilantro or enjoyed as is, these low sodium tamales are sure to be a hit on your table!

Nutriscore Rating: 71/100

Prep Time:40 mins

Cook Time:90 mins

Total Time:130 mins

Servings: 12

Ingredients

• 24 pieces Dried corn husks
• 4 cups Masa harina (corn flour)
• 3.5 cups Low-sodium chicken broth (or water, for vegetarian/vegan)
• 1 cup Unsalted butter (or vegetable shortening for vegan)
• 2 teaspoons Baking powder
• 1 teaspoon Garlic powder
• 1 teaspoon Ground cumin
• 3 cups Cooked shredded chicken or pork (unsalted; substitute cooked vegetables or beans for vegetarian/vegan)
• 2 cups No-salt-added tomato sauce
• 2 teaspoons Chili powder (optional, adjust to taste)
• 1 teaspoon Paprika
• 0.5 teaspoon Black pepper
• 2 tablespoons Finely chopped fresh cilantro (for garnish; optional)

Directions

Step 1

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

Step 2

In a large mixing bowl, combine the masa harina, baking powder, garlic powder, and ground cumin. Mix well.

Step 3

Melt the unsalted butter (or vegetable shortening) and, using a mixer or your hands, mix it into the masa harina mixture until it resembles coarse crumbs.

Step 4

Slowly pour in the low-sodium chicken broth (or water), mixing constantly, until a soft, pliable dough forms. It should be spreadable but not too sticky. Cover and set aside.

Step 5

Prepare the filling: In a skillet, combine the cooked shredded chicken or pork with the no-salt-added tomato sauce, chili powder, paprika, and black pepper. Cook over medium heat for 5-7 minutes until the sauce is thickened and well combined. If using vegetables or beans, follow the same process.

Step 6

Take a softened corn husk and pat it dry. Spread about 2-3 tablespoons of masa dough onto the center of the husk, leaving about 1 to 2 inches of space at the bottom and sides.

Step 7

Place 1-2 tablespoons of the filling in the center of the masa. Fold the sides of the husk over the filling, then fold up the bottom to seal. Repeat with the remaining husks, dough, and filling.

Step 8

Arrange the tamales upright in a steamer basket or tamale steamer, with the open ends facing up. Add water to the steamer base but ensure it doesn't touch the tamales. Cover tightly with a lid.

Step 9

Steam the tamales over medium heat for about 90 minutes, checking periodically to ensure the water doesn’t run out. Add more hot water as needed.

Step 10

To check for doneness, remove one tamale and let it cool for 5 minutes. The masa should easily pull away from the husk. If not, continue steaming for an additional 10-15 minutes.

Step 11

Serve warm, garnished with fresh cilantro if desired. Tamales can be stored in the refrigerator for up to 5 days or frozen for 2 months.

Nutrition Facts

Serving size	(3008.1g)

Amount per serving	% Daily Value*
Calories	4873.5

Total Fat 244.5g	0%
Saturated Fat 134.4g	0%
Polyunsaturated Fat g
Cholesterol 1118.5mg	0%
Sodium 2001.7mg	0%
Total Carbohydrate 404.4g	0%
Dietary Fiber 42.4g	0%
Total Sugars 17.2g
Protein 276.3g	0%

Vitamin D 153.1IU	0%
Calcium 969.1mg	0%
Iron 26.6mg	0%
Potassium 4557.9mg	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: 44.7%

Protein: 22.4%

Carbs: 32.9%