Your Recipe

Tamales

Ingredient Amount Calories
Salt, table 5g 0kcal
Vegetable oil 120g 1063kcal
Vegetable broth 240g 12kcal
Baking powder 5g 3kcal
Corn flour, whole-grain, white 240g 866kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 2 cups masa harina (corn flour)
• 1 cup vegetable or chicken broth
• 1/2 cup vegetable oil or lard
• 1 teaspoon baking powder
• Salt to taste
• Corn husks, soaked in warm water for 30 minutes
• Your choice of filling:
o Shredded chicken
o Pork carnitas
o Cheese and jalapeños
• Salsa or hot sauce for serving
Instructions:
1. In a large bowl, mix masa harina, vegetable or chicken broth, vegetable oil or lard, baking powder, and salt until a dough forms.
2. Drain and dry corn husks. Spread a thin layer of masa dough on each husk, leaving space on the edges.
3. Place your choice of filling in the center of the masa dough.
4. Fold the sides of the husk over the filling, then fold the bottom end up.
5. Place tamales upright in a steamer basket.
6. Steam tamales for 1-1.5 hours until masa dough is cooked and firm.
7. Serve hot with salsa or hot sauce on the side.

Nutrition Facts
Portion Size 153 g | ml
Amount Per Portion 486
2034
kcal
kilojoules
% Daily Value *
Total Fat 32g 41%
Saturated Fat 4.5g 22%
Sodium 798mg 35%
Total Carbohydrate 47g 17%
Dietary Fiber 4.4g 16%
Sugar 0.7g
Protein 4.3g 9%
Vitamin D 0mcg 0%
Calcium 80mg 6%
Iron 1.7mg 9%
Potassium 201mg 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 7.2 mcg 1%
Thiamin [B1] 0.161 mg 13%
Riboflavin [B2] 0.061 mg 5%
Niacin [B3] 1.206 mg 8%
Pantothenic acid [B5] 0.431 mg 9%
Vitamin B6 0.226 mg 13%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 15 mcg 0%
Vitamin C 0.24 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 3.762 mg 25%
Vitamin K 35.97 mcg 30%
Betaine 0 mg 0%
Choline 13.2 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 47 g 17%
Sugars 0.7 g 1%
Dietary fiber 4.4 g 16%
Carbohydrate 0 g 0%
Net carbs 46.3g
Aminoacids
Nutrient Amount DV
Alanine 0.311 g 0%
Arginine 0.207 g 0%
Aspartic acid 0.289 g 0%
Cysteine 0.075 g 0%
Glutamic acid 0.78 g 0%
Glycine 0.17 g 0%
Histidine 0.127 g 0%
Isoleucine 0.149 g 0%
Leucine 0.51 g 0%
Lysine 0.117 g 0%
Methionine 0.087 g 0%
Phenylalanine 0.204 g 0%
Proline 0.363 g 0%
Serine 0.197 g 0%
Threonine 0.157 g 0%
Tryptophan 0.029 g 0%
Tyrosine 0.169 g 0%
Valine 0.211 g 0%
Minerals
Nutrient Amount DV
Calcium 79.75 mg 6%
Copper 0.14 mg 16%
Fluoride 0.03 mcg 0%
Iron 1.65 mg 9%
Magnesium 56.75 mg 14%
Manganese 0.28 mg 12%
Phosphorus 192.39 mg 15%
Potassium 200.75 mg 4%
Selenium 9.24 mcg 17%
Sodium 797.58 mg 35%
Zinc 1.06 mg 10%
Other
Nutrient Amount DV
Water 65.405 g 0%
Ash 3.385 g 0%