Best 6 Low Fat Chicken Tamales Recipes

CHICKEN TAMALES

Steps:

• Cover corn husks with cold water; soak until softened, at least 2 hours., Place chicken, onion, salt and garlic in a 6-qt. stockpot. Pour in 3 qt. water; bring to a boil. Reduce heat; simmer, covered, until chicken is tender, 45-60 minutes. Remove chicken from broth. When cool enough to handle, remove bones and skin; discard. Shred chicken. Strain cooking juices; skim fat. Reserve 6 cups stock., For dough, beat shortening until light and fluffy, about 1 minute. Beat in small amounts of masa harina alternately with small amounts of reserved stock, using no more than 2 cups stock. Drop a small amount of dough into a cup of cold water; dough should float. If not, continue beating, rechecking every 1-2 minutes., For filling, heat oil in a Dutch oven; stir in flour until blended. Cook and stir over medium heat until lightly browned, 7-9 minutes. Stir in seasonings, chicken and remaining stock; bring to a boil. Reduce heat; simmer, uncovered, stirring occasionally, until thickened, about 45 minutes., Drain corn husks and pat dry; tear 4 husks to make 20 strips for tying tamales. (To prevent husks from drying out, cover with a damp towel until ready to use.) On wide end of each remaining husk, spread 3 tablespoons dough to within 1/2 in. of side edges; top each with 2 tablespoons chicken filling and 2 teaspoons olives. Fold long sides of husk over filling, overlapping slightly. Fold over narrow end of husk; tie with a strip of husk to secure., Place a large steamer basket in the stockpot over water; place tamales upright in steamer. Bring to a boil; steam, covered, adding hot water as needed, until dough peels away from husk, about 45 minutes.

SKINNY WEIGHT WATCHER CHICKEN TAMALES

Steps:

• 1. Soak cornhusks in hot water until soft (about 30 minutes to 1 hour). While corn husks are soaking, Combine chicken, enchilada sauce, pureed salsa, green chilies, salt, cumin, onion powder and garlic in a large bowl and set aside.
• 2. Using a large mixing bowl and electric mixer on medium speed, blend masa harina, canola oil, baking powder and the 4 cups chicken broth. Beat the masa until it feels like mash potatoes. Season the masa to taste with salt and pepper to taste. Set masa mixture aside
• 3. Tamale Assembly: Place 3 Tablespoons masa mixture on the smooth side of the softened cornhusk and spread into a 4x4-inch square (on the square base of husk). Place two tablespoons of the seasoned shredded chicken down the center of each masa. Roll the cornhusk lengthwise from right to left. Fold the tamale tail end under and place on tray with folded end on bottom. When 2 dozen tamales are completed, cover and place in refrigerator. When all tamales are made, you can either place them into gallon Zipper bags to freeze or you can steam them.
• 4. Steaming Tamales: Use a vegetable steamer pot or electric steamer. Fill steamer pot with the amount of water recommended by manufacturer. Loosely arrange the tamales, open end up, in steamer basket and arrange so that the steamer basket is full (don't crowd as tamales will expand). Cover tamales with leftover shucks to retain steam. Bring water in steamer pot to a boil, cover and reduce heat to medium low. Cook tamales for 60 minutes or until masa pulls away from shuck and is cooked.
• 5. Top with sour cream and salsa, if desired.

CHICKEN TAMALES

Steps:

• Soak the corn husks in a bowl of hot water, using a plate to keep them submerged, until pliable, 1 hour.
• Meanwhile, make the filling: Bring the bouillon powder and 4 cups water to a simmer in a medium pot over medium heat. Add the chicken and simmer until cooked through, 12 to 15 minutes. Remove the chicken and let cool; cut into small pieces. Reserve the broth.
• Puree the cilantro and 1 1/4 cups of the reserved broth in a food processor until smooth (save the remaining broth for another use). Transfer to a medium pot. Add the garlic, cumin and salsa and bring to a simmer over medium heat; cook until slightly reduced, about 12 minutes. Stir in the chicken and season with salt. Remove from the heat and let cool.
• Make the dough: Soak the ancho chile in hot water until soft, about 15 minutes. Drain the chile, then mince to make a paste. Combine the chile paste, masa harina, lard, 2 2/3 cups warm water and 2 teaspoons salt
• in a bowl. Mix with your hands (or use a mixer with the paddle attachment) 10 to 15 minutes, or until a marble-size ball of dough floats in water.
• Drain the husks and pat dry. Starting 1/2 inch from the wide end, spread about 3 tablespoons of the dough down a husk, leaving a 1-inch border on the sides. Spoon about 2 tablespoons of the chicken filling down the center of the dough, then fold in the sides of the husk, wrapping the dough around the filling. Fold up the narrow end of the husk. Repeat with the remaining husks, dough and filling.
• Set a steamer basket in a large pot filled with 1 to 2 inches of water. Arrange the tamales standing up in the steamer, folded-side down. Bring the water to a boil over medium-high heat, then cover and steam until the tamales pull away from the husks, about 1 hour. Remove from the steamer and let cool slightly before unwrapping.

LOW FAT CHICKEN TAMALES

Steps:

• Unwrap corn husks, remove any corn silk, and place husks into hot water to soak. You can add spices to the bath (3 tsp ground onion, 3 tsp ground garlic, 2 tsp fresh oregano, 1 tsp cumin). Cover the bowl and let the husks soak 2 - 3 hours, until very pliable.
• Cut visible fat from chicken breast and split (to give you two large chicken breast filets). Place chicken in a medium (2 1/2qt.) stock pot. Roughly chop tomatoes, bell pepper, onion, and garlic. Place on chicken. Split one jalapeno and remove seeds and pith. Dice, then add to pot. Place second jalapeno, whole, into pot with two bay leaves. Add enough water to cover the chicken and vegetable (about 2 - 3 cups). Sprinkle one teaspoons chicken bouillon, 1/2 tsp fresh oregano, 1/4 tsp cumin, 1/4 tsp black pepper, and 1/4 tsp red pepper flakes on top. Stir broth to distribute seasonings.
• Bring pot to a boil, then reduce to a simmer for 3 - 4 minutes. Turn the heat off, cover, and let it sit 20 - 30 minutes, until chicken is bright white and cooked through.
• Remove the chicken to a bowl. Remove and discard the bay leaves, retain the jalapeno (de-stem and de-seed then chop). Place remaining vegetables into a blender, and blend until nearly smooth. Some chunks are okay. Add a dash or two of Tobasco or your favorite hot sauce for a little extra kick. Set this mixture aside. Don't throw out the broth!
• Using forks or by hand, pull the chicken breast apart into strings. Once all the breast is "stringy," chop to bite size pieces. Mix the chicken with about 1/2-cup of the salsa you just made (this is a guess, you want the chicken moistened but not soggy with salsa. Err on the dry side). Set aside.
• To make the masa mix 3-cups of maseca (instant tamale/tortilla mix) with 1 tsp baking powder and 1/2 tsp salt. Stir to combine. Separately, stir 1/2-cup yogurt into 2 1/2 cups left over poaching broth (add water if you don't have enough left over broth). Once liquids are combined, stir them into the masa mix. You want to achieve a wet dough consistency-- not quite cake batter, but not bread. Sort of like a quick bread.
• To assemble the tamales: place one or two corn husks (depending on size) on a flat surface,. Pat off any excess water. Scoop two tablespoons of masa into the center, and spread it to 1/4" thick, leaving plenty of room around the edges. Scoop 1 tablespoon of chicken mixture onto the masa, and spread in a line. Bring one side of the masa over the filling to meet the other side. Squish together and roll, tucking in the sides. Repeat until all the masa is used.
• To steam the tamales: place tamales in a large steamer that has been filled to the appropriate level with the left-over corn husk bath water. Line tamales across one way, then turn 90º and line them the other way. Stack the tamales until all are in the pot. Cover the tamales with a heavy cloth (to absorb the condensation), then place the lid on top. Bring the pot to a boil, then simmer and steam for 2 - 3 hours, or until the masa pulls away from the corn husk easily.
• To finish tamales in the oven: Line tamales up on the racks of the oven. Convection bake for approximately twenty minutes at 325º.
• Serve hot and with the left over salsa!

HOMEMADE CHICKEN TAMALES

Steps:

• To make the tamales: Place the corn husks in a large bowl and add enough boiling water to cover. Submerge in the water by weighting down with another bowl. Let stand until the husks soften, about 1 hour. Drain well and pat dry.
• Meanwhile, heat the oil in a large skillet over medium-high heat. Add the chicken and cook, turning once, until browned, about 10 minutes. Transfer to a plate.
• Add the onion to the fat in the skillet and cook, stirring often, until softened, about 3 minutes. Add the garlic and stir until fragrant, about 1 minute. Stir in the cilantro, chili powder, cumin, salt, and cayenne. Return the chicken to the skillet and add enough cold water to cover. Bring to a boil over high heat. Reduce the heat to medium-low and cover. Cook until the chicken is cooked through, about 45 minutes.
• Transfer the chicken to a plate. Cool until easy to handle. Discard the skin and bones and coarsely chop the meat. Transfer to a medium bowl.
• Meanwhile, let the cooking liquid stand off the heat for 5 minutes. Skim off and discard the fat on the surface. Return the skillet to the stove and bring to a boil over high heat. Cook until the liquid is reduced to a thick glaze, about 20 minutes. Scrape the glaze onto the chicken, then add the cheese.
• To make the tamales, place a corn husk on the work surface. Spread about 3 tablespoons of the Classic Cornbread batter in a 2 to 3-inch square area in the center of the husk. Place 1 heaping tablespoon of the chicken in the center of the batter and top with about 1 tablespoon of the batter. Fold the sides of the husk to enclose the batter (the tamale is now about 2 1/2 inches wide). Fold over the ends of the husk so the tamale is about 3 inches long. Place the tamale, smooth side up, on the work surface. Using kitchen twine, tie up the tamale with kitchen string, gift-box fashion. Repeat with the remaining husks, batter and chicken. (You may have some husks left over since you soaked more than you needed, in case some got torn.) Stand the tamales up, side by side, in a steamer inserted in a large pot. Add enough water to the pot to barely reach the bottom of the steamer. Cover tightly and bring to a boil over high heat. Reduce the heat to low. Steam the tamales until the batter is firm (open a tamale to check), about 1 hour. (The tamales can be made up to 8 hours ahead, cooled, and refrigerated. Steam over boiling water for 15 minutes to reheat.)
• Serve hot, with the Salsa Roja passed on the side.
• Bring a large saucepan of water to a boil over high heat. Add the tomatillos and cook just until softened, about 10 minutes. Drain.
• Heat a heavy skillet (preferably cast iron) over high heat until very hot. Cook the chiles, turning frequently, until they turn a darker shade, about 3 minutes. Do not burn them. Transfer to a plate and cool. Cut open and discard the seeds and stems. (Wear plastic gloves if your hands are sensitive, and do not touch your eyes or other delicate parts of your body until you wash your hands well.)
• Puree the tomatillos, chiles, tomato sauce, onion, and garlic in a blender or food processor. Season, to taste, with salt. Cool completely. (The salsa can be prepared up to 3 days ahead, covered, and refrigerated.)
• Whisk the cornmeal, flour, sugar, baking powder, baking soda, and salt together in a large bowl to combine. Make a well in the center. Whisk the buttermilk, eggs, and oil in another bowl until the eggs are well combined. Pour into the well and stir just until the batter is moistened ? do not overbeat.

TAMALES DE POLLO - CHICKEN TAMALES

Steps:

• Preparing the corn husks:.
• Remove the corn husks from their package.
• Place into a large bowl and pour boiling water over them.
• Since they will float, to keep them submerged, set another bowl full of water on top of them.
• Leave for several hours or overnight.
• Chicken Tamale Filling:.
• Heat oil in a large heavy skillet and saute the yellow onions, garlic, green onions, tomatillos, bell pepper, and all chiles, until they are soft and hot but not yet beginning to brown.
• Add the chicken meat, cilantro, chili seasoning, lime juice and zest, and sugar.
• Stir well.
• Add enough chicken stock, broth or bouillon to stand at least an inch deep over the top of the ingredients.
• Bring to a boil, then reduce the heat to a rapid simmer and then add salt and pepper to taste and adjust seasonings.
• You may wish to add more sugar and lime juice or a pinch of dry chili flakes if you want a bit more heat.
• Cool and use to make tamales now or freeze for use later.
• Basic Tamale Dough:.
• Mix the masa, baking powder, salt, and cumin thoroughly together.
• In another bowl, beat the butter and fat together until very light and creamy, about 5 minutes.
• Gradually beat in 3 tbsp of masa mixture, then 3 tbsp water until light and fluffy, about 1 minute.
• Continue beating in the masa and water, alternately, until the dough is very smooth and of spreading consistency, about 5 minutes.
• Cooking and Making the Tamales:.
• When ready to begin folding your tamales, remove the corn husks from the water, drain, and pat dry.
• Put in a plastic bag to stay moist and remove only a few at a time as you need them.
• Lay one corn husk on a flat surface in front of you.
• Put about a tbsp of prepared masa dough on the corn husk and flatten with the back of the spoon.
• The dough should be no more than 1/4 inch thick.
• Leave at least a 1/2 inch border on each long side of the corn husk that has no masa and at least 1-1/2 inches at the top and bottom.
• Put about a tbsp of the chicken filling in a line down the center of the masa.
• Bring the 2 long sides of the corn husk over the masa and filling and overlap them a bit.
• Then fold the two ends over.
• You may leave the tamale like this and simply put it in the steamer, folded side down or you may use thin strips of corn husk or thin kitchen twine to tie them shut.
• The most convenient way to cook tamales is a conventional steamer. However, you can improvise.
• Fill the bottom of the steamer with water up to the level indicated and bring to a boil.
• Line the top of the steamer with corn husks, covering the bottom and sides well.
• Stack the tamales upright, with the tied down flaps upwards.
• For the best results they should be packed firmly but not tightly, because the husks swell out as the dough cooks.
• Cover the tamales with more corn husks.
• Cover the top of the steamer with a thick cloth (a piece of old toweling is best) to absorb condensation.
• Cover the steamer with a tight fitting lid.
• Let the tamales cook for about 2-1/2 to 3 hours over a medium flame.
• Keep the water bubbling, but not boiling violently.
• To test the tamales for doneness, remove one from the center, and one from the side of the steamer.
• As you open the husk, the dough should come away easily from the husk and be completely smooth.
• Once cooked, tamales are very good tempered.
• They are great to eat right away and they also do very well being gently reheated in an ungreased frying pan.
• Just keep turning them so that they are heated through evenly and the husk browns but does not burn.
• They can be refrigerated and will keep well stored that way for about a week.
• However, it is best to freeze them.
• To reheat, they can be wrapped in foil, put into a 350°F oven still frozen, and heated through for about 30 minutes.