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
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
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 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!
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
Calories: 126kcal | Carbohydrates: 18g | Protein: 15g | Fat: 4g | Saturated Fat: 1g | Sugar: 1g