Discover the secrets to making delicious tamales with our authentic recipe. Learn how to prepare corn dough filled with savory meats, creamy cheeses, or fresh vegetables, wrapped in corn husks, and steamed to perfection. Perfect for family gatherings and special occasions!

Ingredients:

For the Corn Dough:

- 2 cups masa harina (corn flour for tamales)

- 1 cup chicken or vegetable broth (more if needed)

- 1/2 cup lard or vegetable oil

- 1 tsp baking powder

- 1/2 tsp salt

For the Filling:

- 1 cup cooked and shredded chicken, beef, or pork (seasoned to taste)

- 1 cup cheese (cheddar, Monterey Jack, or your choice), shredded

- 1 cup vegetables (such as bell peppers, onions, or corn), finely chopped

- 1 tsp cumin (optional)

- 1 tsp chili powder (optional)

Additional:

- Corn husks, soaked in warm water for 30 minutes

Instructions:

Prepare the Corn Dough:

  - In a large bowl, combine masa harina, baking powder, and salt.

  - Mix in the lard or vegetable oil until the mixture resembles coarse crumbs.

  - Gradually add chicken or vegetable broth, stirring until the dough is smooth and pliable. If the dough is too dry, add more broth.

Prepare the Filling:

  - In a medium bowl, mix your choice of meat, cheese, and vegetables. Season with cumin and chili powder if desired.

Assemble the Tamales:

  - Drain the soaked corn husks and pat dry. Lay a husk flat on a work surface.

  - Spread a portion of the corn dough in the center of the husk, leaving space on the sides.

  - Place a spoonful of filling on top of the dough.

  - Fold the sides of the husk over the dough and filling, then fold up the bottom of the husk to secure the tamale. Tie with a strip of husk if needed.

Steam the Tamales:

  - Arrange the tamales upright in a steamer basket. Steam over simmering water for 1 to 1.5 hours, or until the dough is fully cooked and pulls away from the husks easily.

Serve:

  - Let the tamales cool slightly before serving. Enjoy with salsa, guacamole, or your favorite sauce!

Feel free to experiment with different fillings and spices to make the tamales your own!

Nutritional Values

Corn Dough Ingredients

Masa Harina (Corn Flour):

   - Calories: 440

   - Protein: 8g

   - Carbohydrates: 88g

   - Fiber: 7g

   - Fat: 2g

   - Iron: 2.5mg

Benefits:

   - Rich in carbohydrates, providing a steady source of energy.

   - Contains fiber, which aids digestion and supports gut health.

   - Provides iron, essential for healthy red blood cells and oxygen transport.

Chicken or Vegetable Broth:

   - Calories: 10-20 (varies by type and brand)

   - Protein: 1-2g

   - Carbohydrates: 1g

   - Fat: 0g

Benefits:

   - Low in calories, adding flavor without significant calories.

   - Contributes to daily fluid intake and hydration.

   - Depending on the broth, it may provide essential minerals like sodium and potassium.

Lard or Vegetable Oil:

Lard:

    - Calories: 115

    - Fat: 12g (saturated and monounsaturated fats)

Vegetable Oil:

    - Calories: 120

    - Fat: 14g (polyunsaturated and monounsaturated fats)

Benefits:

   - Lard adds richness and flavor, containing some monounsaturated fats.

   - Vegetable oil provides essential fatty acids and can be lower in saturated fats.

Baking Powder:

   - Calories: 2

   - Sodium: 500mg

   - Carbohydrates: 1g

Benefits:

   - Acts as a leavening agent, helping the dough rise and become light and fluffy.

Filling Ingredients

Cooked and Shredded Chicken, Beef, or Pork:

Chicken Breast:

    - Calories: 140

    - Protein: 26g

    - Fat: 3g

Beef:

    - Calories: ~180

    - Protein: ~22g

    - Fat: ~10g

Pork:

    - Calories: ~200

    - Protein: ~22g

    - Fat: ~12g

Benefits:

   - High in protein, supporting muscle growth and repair.

   - Provides essential vitamins and minerals, including B vitamins and iron.

Cheese:

Cheddar Cheese:

    - Calories: 115

    - Protein: 7g

    - Fat: 9g

Monterey Jack Cheese:

    - Calories: 105

    - Protein: 6g

    - Fat: 8g

Benefits:

   - Rich in calcium, supporting bone health.

   - Provides protein, which helps in muscle repair and growth.

Vegetables (Bell Peppers, Onions, Corn):

Bell Peppers:

    - Calories: 30

    - Protein: 1g

    - Carbohydrates: ~g

    - Vitamin C: 190% of daily value

Onions:

    - Calories: 40

    - Protein: 1g

    - Carbohydrates: 9g

Corn:

    - Calories: 96

    - Protein: 3g

    - Carbohydrates: 21g

    - Fiber: 2g

Benefits:

   - Rich in vitamins, especially vitamin C and antioxidants.

   - Provides fiber, which supports digestive health.

   - Supplies essential minerals like potassium.

Cumin and Chili Powder:

Cumin:

    - Calories: 8

    - Protein: 0.4g

    - Carbohydrates: 1g

Chili Powder:

    - Calories: ~6

    - Protein: ~0.3g

    - Carbohydrates: ~1g

Benefits:

   - Both spices have antioxidant properties.

   - Cumin aids digestion and reduces bloating.

Corn Husks

- Nutritional Values: Negligible as they are primarily used for wrapping.

Benefits:

 - Natural wrapping that helps retain moisture and infuse flavor into tamales.

Using these ingredients, tamales provide a mix of proteins, carbohydrates, and essential vitamins and minerals, making them both a flavorful and nutritious dish.