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If you’re looking for a way to make tender tamales without the lard and extra fat, then this Healthy Chicken Tamales recipe is for you!
It’s tamales season! Every Christmas Eve, we head over to Jeff’s cousin’s house for a huge party with his mom’s side of the family. After everyone goes to mass, we celebrate with a feast of tamales, along with his Aunt Yoli’s famous Mexican rice and pork beans.
For obvious reasons, we won’t be doing that this year. Hopefully, we can get back to that tradition in 2021. In the mean time, I figured this was a good opportunity to make my own tamales, and why not try to lighten them up while I’m at it?
Traditional tamales are made with lots of lard. I’ve seen “light” recipes that swap in oil instead. That’s definitely heart-healthier, but most of those recipes still include a ton of oil.
I’ve found that adding just a bit of olive oil for flavor, along with fat free chicken stock and baking powder to the masa still makes for a flavorful and tender dough. Now I can feast on those tamales year ’round!
Of course, you can use this method to make any kind of tamales you like. Green chili and cheese is a great vegetarian option. Obviously, pork and beef are traditional fillings, too. I like the chicken to keep it healthy and easy.
You can make the chicken and masa ahead of time and then assemble the tamales the next day. We love the chicken so much that we make it for taco bars or burrito bowls, so you can definitely use that recipe on its own, as well. Basically, I’m giving you two recipes in one, here!
how to make healthy chicken tamales
To assemble the tamales, you need to soak your corn husks in hot water for about an hour. This will make them pliable enough to fold. I’ll try to talk you through how to fold the tamales, but Ali over at Gimmie Some Oven has a great video tutorial. Check out her post for extra help!
Spread 3 tablespoons of masa on the larger end of the corn husk, forming a square-ish shape. Add 2 tablespoons of the chicken mixture in a line down the middle of the dough. Use the right and left ends of the husk to fold and connect the dough into a log.
Fold one side of the husk over the other, securing the tamal. Fold the bottom, point end up to secure the bottom. For extra security, you can use a torn husk to tie a little knot around the tamal.
Now you’re ready to steam the tamales! I’ve done this with a stock pot and steamer basket and in my Instant Pot with the steamer insert. Both work well, so do whatever is easiest for you.
You can freeze the tamales before or after you steam them. If you freeze them raw, just make sure you store them with the open side up in a container or freezer bag. Let thaw at room temperature for a few hours, then steam as usual.
We like to freeze ours after they’re cooked. Freeze them directly in their husks, then reheat in the microwave for a minute or two.
I hope you enjoy the recipe! These are definitely a labor of love but totally worth it!
I’d love to hear from you if you make this recipe! It makes my day when you share your pics on Instagram and tag me (@litecravings). Don’t forget to use #litecravingsrecipes to make sure I see it. If I don’t get a chance to scroll through my tags quickly enough, I won’t see your post. I always make a point to look through the hashtags, though, so I’ll see it there.
Print Recipe
5 from 3 votes
Healthy Chicken Tamales
Prep Time1 hour hr
Cook Time15 minutes mins
Total Time1 hour hr 15 minutes mins
Course: Main Course, Side Dish, Snack
Cuisine: Mexican
Servings: 20 tamales
Calories: 126kcal
Author: Geri
Equipment
Stock Pot or Instant Pot, Steamer Basket
Ingredients
FOR THE CHICKEN
- 2 pounds boneless, skinless chicken breast
- 1 14-ounce can fire roasted tomatoes, with juices
- 1 4-ounce can green chilis
- 1/2 cup chicken stock
- 1 tbsp chili powder
- 1 tsp each garlic powder, onion powder, oregano, kosher salt
- 1/2 tsp cayenne pepper (if you want it spicy)
FOR THE MASA DOUGH AND ASSEMBLY
- 1/2 package corn husks
- 3 cup maseca flour (masa)
- 1/4 cup olive oil
- 1/2 tsp baking powder
- 1 tsp kosher salt
- 3 cups fat free chicken stock
Instructions
Place corn husks in a large bowl. Cover with hot water and let soak for at least an hour.
FOR THE CHICKEN
If using a slow cooker, place all ingredients in, mix, and cook on low for 6-7 hours or high for 3-4 hours. Shred chicken in juices. Let cool
If using an Instant Pot, place all ingredients in, mix, and cook on high pressure for 15 minutes. Manual release for 5 minutes, then quick release any leftover pressure. Shred chicken in juices. Let cool.
FOR THE MASA DOUGH
Mix all ingredients together in a large bowl by hand, or in a stand mixer.
FOR ASSEMBLING THE TAMALES
Drain and spread out one large corn husk. If your husks are too small, take two and place them side by side, slightly overlapping.
Spread 3 tablespoons of dough on the larger end of the husk. Spread out into a large square with your hands (see blog pics)
Lay 2 tablespoons of chicken mixture, in a line down the center of the masa.
Using the right and left sides of the corn husks, fold the sides of the dough over the filling and pinch together (see blog pics).
Fold husk sides over each other to secure the sides of the tamal. Fold the bottom, pointy end up to finish forming the tamal. For extra security, tear long strips of corn husks and use them as "string" to tie a knot around the bottom end of the husk.
Continue process. You should get 18-20 tamales.
FOR COOKING THE TAMALES
If using a large stock pot, place a steamer basket inside. Add enough water to come to just the bottom of the basket.
Add in tamales, standing each tamal up against the others with open end facing up.
Cover and bring to a boil. Lower heat to medium-low and steam for 15 minutes.
If using an Instant Pot, follow the same instructions for adding the tamales in. Cook for 10 minutes on high pressure, then natural release.
Now you're ready to eat! unwrap them and enjoy topped with your favorite salsa or taco sauce!
Notes
Click here to determine your WW PersonalPoints for this recipe (if you are logged in to your WW app, it should calculate for you automatically). Calculated per tamal.
WW Green, Blue, and Purple SmartPoints: 3 SP for one tamal, 5 for 2 tamales, or 8 for 3 tamales
Nutrition
Calories: 126kcal | Carbohydrates: 18g | Protein: 15g | Fat: 4g | Saturated Fat: 1g | Sugar: 1g
