Tamales
Desayuno • Mexico
About Tamales
Corn masa filled with meat or cheese, wrapped and steamed in corn husk
How to Make Tamales (Traditional & Healthy Version)
Tamales are a beloved staple of Mexican cuisine, embodying centuries of tradition and family gatherings. These savory parcels are made by spreading masa (corn dough) onto corn husks, filling them with your choice of seasoned meat, and then steaming them until tender. Originating from pre-Columbian times, tamales have been enjoyed across Mexico for breakfast, special occasions, and everyday meals. Their comforting texture and robust flavors make them a favorite on Mexican tables, especially during holidays and festivals. What makes tamales truly remarkable is their versatility and cultural importance. Each region of Mexico boasts its own unique variation, utilizing local ingredients and preparation methods. The combination of soft masa and flavorful fillings such as chicken in green salsa delivers a satisfying, wholesome breakfast that brings families together. Tamales are not only delicious but also a symbol of Mexican heritage, offering an authentic culinary experience for anyone wishing to taste Mexico from their own kitchen.
Ingredients(for 2 medium tamales (approx. 160g))
- 8 pieces Corn husks (Hojas de maíz, dried)
- 1 cup Masa harina (Finely ground corn flour)
- 2/3 cup Low-sodium chicken broth (Warm)
- 1/2 cup Shredded cooked chicken breast (Pollo deshebrado)
- 1/3 cup Green salsa (salsa verde) (Mild or medium)
- 2 tablespoons Olive oil (Extra virgin for healthier fat)
- 1/2 teaspoon Baking powder
- 1/4 teaspoon Salt
- 2 tablespoons Cilantro (Finely chopped) - optional
- 1 tablespoon Sliced jalapeños (Optional, for heat) - optional
Instructions
- 1
Soak corn husks in warm water for 10 minutes until soft and pliable.
10 minutes
Weigh down husks with a plate to ensure even soaking.
- 2
In a large bowl, mix masa harina, baking powder, and salt. Gradually add chicken broth and olive oil, kneading until a soft, moist dough forms.
5 minutes
The dough should be spreadable but not sticky.
- 3
In a separate bowl, combine the shredded chicken with green salsa and chopped cilantro. Mix well.
2 minutes
Add jalapeños for a spicier filling.
- 4
Pat dry the soaked corn husks. Spread 2 tablespoons of masa mixture onto the center of each husk, forming a rectangle.
2 minutes
Keep the masa layer thin for lower calories.
Why This Dish is Healthy
This tamales recipe is a healthy breakfast choice because it uses lean protein, minimal oil, and plenty of flavor from fresh salsa and herbs rather than excess fat or sodium. Steaming instead of frying keeps calories low. By controlling portion size and using whole ingredients, you can enjoy authentic Mexican tamales without compromising on health.
Tamales made with lean chicken breast and olive oil offer a good balance of protein and healthy fats. Masa harina is naturally gluten-free and a source of complex carbohydrates, providing sustained energy. This recipe keeps sodium low by using low-sodium broth and limits saturated fats. The use of salsa verde and cilantro adds vitamins A and C, supporting immune health. Portion control ensures this dish fits well into a balanced diet.
Pro Tips
- 💡Tip 1: Make the filling a day ahead for deeper flavor.
- 💡Tip 2: Use a stand mixer to knead masa for an extra fluffy texture.
- 💡Tip 3: Freeze extra tamales before steaming for quick future meals.
Storage & Serving
Store cooled tamales in an airtight container in the refrigerator for up to 3 days. Reheat by steaming or microwaving wrapped in a damp paper towel.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
| Protein | 8.0 g |
| Carbohydrates | 28.0 g |
| Total Fat | 12.0 g |
| Fiber | 3.0 g |
