15 Healthy Mexican Tamales Recipe Prepare To Be Amazed!
Published on: Apr 13, 2024
Tamales are a beloved Mexican dish that has been enjoyed for centuries. These delicious treats are made by steaming a corn-based dough filled with various savory or sweet fillings. While tamales are typically seen as a high-calorie and unhealthy food, there are ways to make them healthier without sacrificing flavor. In this article, we will share a healthy Mexican tamales recipe that is both nutritious and delicious. So, get your apron on and let's get cooking!
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Slow Cooker Mexican Pulled Pork Tacos
Main Ingredients: Tomato Sauce, Raisins, Chili Powder, Ground Cumin
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Ingredients for Healthy Mexican Tamales
Masa Dough:
2 cups of masa harina (corn flour)
1 ½ cups of low-sodium chicken or vegetable broth
½ teaspoon of baking powder
1 teaspoon of cumin
1 teaspoon of garlic powder
1 teaspoon of paprika
1 teaspoon of chili powder
1 teaspoon of oregano
½ teaspoon of salt
½ cup of salsa (optional)
Filling:
1 pound of lean ground turkey or chicken
1 onion, diced
1 bell pepper, diced
1 can of black beans, drained and rinsed
1 can of corn, drained and rinsed
1 can of diced tomatoes, drained and rinsed
1 teaspoon of cumin
1 teaspoon of garlic powder
1 teaspoon of chili powder
Salt and pepper to taste
Toppings:
1 avocado, diced
1 cup of shredded cheddar cheese
Fresh cilantro, chopped
Green onions, chopped
Lime wedges
Instructions:
In a large mixing bowl, combine the masa harina, broth, baking powder, cumin, garlic powder, paprika, chili powder, oregano, and salt. Mix until a dough forms. If the dough is too dry, add more broth. If it is too wet, add more masa harina.
In a separate pan, cook the ground turkey or chicken over medium heat until browned. Add the onion, bell pepper, black beans, corn, diced tomatoes, cumin, garlic powder, and chili powder. Cook until the vegetables are softened, about 5 minutes. Season with salt and pepper to taste.
To assemble the tamales, spread a thin layer of the masa dough on a corn husk. Add a spoonful of the filling in the center and fold the sides of the corn husk over the filling. Fold the bottom of the corn husk up and secure with a piece of twine or use another corn husk to tie the tamale together.
In a large pot, add a few inches of water and bring it to a boil. Place a steamer basket or colander on top of the pot and add the tamales. Cover and steam for about 45 minutes to an hour, or until the masa dough is cooked through.
Once the tamales are cooked, remove them from the steamer and let them cool for a few minutes. Remove the twine or corn husk tie and top with avocado, cheese, cilantro, green onions, and a squeeze of lime juice.
Serve and enjoy your homemade healthy Mexican tamales!
By using lean protein, whole grains, and plenty of vegetables, this healthy Mexican tamales recipe is a great way to enjoy a traditional dish without the guilt. Plus, the use of herbs and spices adds flavor without the added calories of traditional tamales. So, next time you're craving tamales, give this recipe a try and indulge in a healthier version of this beloved Mexican dish.
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