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A Tu Salud
Home > A Tu Salud > Healthy Tamales

Healthy Tamales

Posted: 12/1/2019

News and Updates

You don’t have to give up the foods you enjoy to be healthy. Most meals can be recreated with a few changes. Here is recipe to make a low-fat tamales.



Ingredients


Filling

• 2 pounds pork tenderloin
• 3 cups water
• 1 teaspoon canola oil
• 1 medium onion
• 1 medium bell pepper
• 3 garlic cloves
• 1 plum tomato
• 1 1/2 teaspoons cumin
• 1 1/2 teaspoons dried chili peppers, crushed
• 1/2 teaspoon salt
• 1/4 cup tomato paste

Dough

• 4 cups masa corn flour
• 4 teaspoons canola oil
• 1 teaspoon baking powder
• 2 cups pork broth (reserved from cooking the pork)
• 18 to 20 dried corn husks 

Instructions

1. Prepare the pork by placing it in pot and adding enough water to cover the meat. Bring it to boil. Cover and simmer for 20 to 25 minutes until the meat is tender.

2. When the meat is done, remove it from the broth and set aside on a plate to cool. Keep the broth. When the pork is cool enough to handle, shred it adding enough broth to keep it moist.

3. To make the sauce, heat the oil in a large skillet and cook the onion, garlic and peppers until tender. Add the tomato, cumin, chili peppers and salt. Add tomato paste and 1/2 cup of the broth and simmer for about 15 minutes. Blend the sauce in a food processor or blender and then return to the pan. Add the pork and heat through.

4. Soak the corn husks in a large bowl of hot water for about 15 to 20 minutes turning them over a few times until they are soft and easy to fold.

5. Prepare the masa dough by combining all ingredients and mixing together until mixture clumps together, adding more broth if necessary. Turn onto a lightly floured surface and knead lightly 4 to 5 times. Divide into 16 small balls.

6. Drain and rinse the corn husks. Pat dry and keep covered with a damp towel. Tear two or three corn husks into 1/4-inch strips to use for ties.

7. Assemble the tamales by flattening a corn husk on your table. Spread one ball of dough over the husk leaving a 1-inch margin on all sides. Add about 2 tablespoons of filling to the center. Roll up lengthwise into a cylinder and wrap with the corn husk. Tie the tamale with a strip of husk. Repeat with remaining dough, filling, and husks.

8. Place tamales in a steamer basket and set over 1 inch of boiling water. Cover tightly, reduce heat and steam for about 30-45 minutes. Check frequently and add more water if needed.

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