Low Fat Chicken Tamales Recipes

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CHICKEN TAMALES

I love making these homemade tamales. They take a little time to make but are so worth the effort. I usually make them for Christmas, but my family wants them more often, so I freeze a big batch. -Cindy Pruitt, Grove, Oklahoma

Provided by Taste of Home

Categories     Dinner

Time 3h20m

Yield 20 tamales.

Number Of Ingredients 18



Chicken Tamales image

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.

Nutrition Facts : Calories 564 calories, Fat 35g fat (7g saturated fat), Cholesterol 44mg cholesterol, Sodium 835mg sodium, Carbohydrate 43g carbohydrate (2g sugars, Fiber 7g fiber), Protein 20g protein.

24 dried corn husks
1 broiler/fryer chicken (3 to 4 pounds), cut up
1 medium onion, quartered
2 teaspoons salt
1 garlic clove, crushed
3 quarts water
DOUGH:
1 cup shortening
3 cups masa harina
FILLING:
6 tablespoons canola oil
6 tablespoons all-purpose flour
3/4 cup chili powder
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper
2 cans (2-1/4 ounces each) sliced ripe olives, drained
Hot water

CHICKEN TAMALES

Provided by Food Network Kitchen

Time 2h

Yield 24 tamales

Number Of Ingredients 12



Chicken Tamales image

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.

24 dried corn husks
1 tablespoon chicken-flavored bouillon powder
1 pound skinless, boneless chicken breasts
3/4 pound skinless, boneless chicken thighs
2 cups loosely packed fresh cilantro
1 clove garlic, minced
1/2 teaspoon ground cumin
1/2 cup hot salsa verde
Kosher salt
1 dried ancho chile, stemmed and seeded
4 cups masa harina (instant corn flour)
1 1/3 cups lard

LOW FAT CHICKEN TAMALES

A lard-free version of a classic tamal! The recipe yields a family srving of tamales and salsa to boot!

Provided by KeswickianRaider

Categories     Chicken Breast

Time 5h

Yield 28 tamales, 9-10 serving(s)

Number Of Ingredients 19



Low Fat Chicken Tamales image

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!

1 (10 ounce) bag corn husks
32 ounces chicken breasts, split (1 whole)
2 cups tomatoes, chopped
1 cup green bell pepper
1/3 onion, chopped
6 garlic cloves, smashed
2 jalapeno peppers
2 bay leaves
1 teaspoon chicken bouillon
1/2 teaspoon oregano
1/4 teaspoon cumin
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes
2 cups water
3 cups masa corn flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup fat free Greek yogurt
2 1/2 cups water

CHICKEN TAMALES

Provided by Ingrid Hoffmann

Categories     appetizer

Time 1h10m

Yield 12 servings

Number Of Ingredients 8



Chicken Tamales image

Steps:

  • Place the corn husks in warm water; soak for 30 minutes, or until they're soft and pliable.
  • While the husks soak, stir together the chicken, cheese, cilantro, peas, olives and salsa in a bowl. Add the cornmeal mix and stir until combined.
  • Remove 2 corn husks from the water. Tear into 12 thin strips for tying up the tamales; set aside.
  • Unfold a soaked husk, wide-end up, on a work surface. Starting at the top edge, spoon 2/3 cup filling down the center and mold into a 4-by-2-inch rectangle, leaving room at the bottom for folding.
  • Roll up the tamale jelly roll-style to enclose the filling. Fold up the bottom end of the husk and tie with one of the strips of husk. Repeat with the remaining husks, filling and ties.
  • Add 1 inch of water to a deep pot with a tight-fitting lid; place a steamer basket in the pot. Arrange the tamales upright (closed-end down) in the basket. Bring the water to a boil over medium-high heat; cover and steam the tamales for 25 minutes, adding more water as needed.
  • Carefully remove the tamales from the steamer and let stand for 5 minutes. Transfer to a platter; untie and open the husks, then garnish the tamales with chopped fresh cilantro.
  • Photography by Jim Franco

14 large corn husks (available at Latin markets and many grocery stores)
1 2- to 3-pound rotisserie chicken, skin removed and meat shredded (about 6 cups)
1 cup shredded Mexican-blend cheese
1/2 cup chopped fresh cilantro, plus more for garnish
1/2 cup frozen green peas
1/2 cup pimiento-stuffed green olives, drained and halved
2 cups bottled green salsa
2 cups self-rising yellow cornmeal mix

TAMALES DE POLLO - CHICKEN TAMALES

Make and share this Tamales De Pollo - Chicken Tamales recipe from Food.com.

Provided by mariposa13

Categories     Chicken

Time 2h30m

Yield 25-40 tamales

Number Of Ingredients 26



Tamales De Pollo - Chicken Tamales image

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.

Nutrition Facts : Calories 108.6, Fat 6.2, SaturatedFat 2.3, Cholesterol 11.7, Sodium 113.6, Carbohydrate 11, Fiber 1.1, Sugar 3.5, Protein 3.1

2 -3 tablespoons olive oil
2 yellow onions, chopped small
8 -10 garlic cloves, minced
4 green onions, chopped small including the tops
8 -10 tomatillos, washed well and chopped small
1 large green bell pepper, seeded and chopped small
2 -3 anaheim chilies, seeded and chopped small
1 -2 small hot chili pepper, seeded and minced
1/2 cup chopped fresh cilantro
2 tablespoons chili seasoning mix
1/4 cup sugar
4 limes, juice of, to 6
4 limes, zest of, to 6
1 (8 ounce) can chicken stock or 1 (8 ounce) can chicken broth
1 cooked chicken, skinned, remove meat, chopped small (I bought a cooked rotisserie chicken at the grocery store)
salt
fresh fresh coarse ground black pepper
1 1/2 cups masa harina
3/4 teaspoon baking powder
3/4 teaspoon salt
1 teaspoon ground cumin
3 tablespoons softened butter
1/3 cup shortening or 1/3 cup duck fat
3/4 cup water, plus
3 tablespoons water
25 -40 corn husks, for tamales

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